The WNBF held its first Pro Universe contest in 1990. In the most recent edition, Malcolm Cooper came away with the 2023 Pro Universe victory. Cooper weighed roughly 174 pounds (79 kilograms) when he took the stage against eight high-level competitors.

Prior to entering his first amateur bodybuilding contest in 2016, Cooper reached a body weight of 260 pounds (118 kilograms). The determination and focus required for such a significant personal transformation is likely a driving force behind his competitive success.

In a contest recap posted on his Instagram page, he referenced the necessary commitment and consistency, writing:

“PRIDE… not in an outcome… But pride in the income… The work. The sacrifice. The intent. The focus. The fire. The tears. The study… This weekend was cumulative in many ways…

But we are not. Done. Yet.”

The 37-year-old athlete has a background not only in bodybuilding, but in powerlifting as well. He appears to still maintain one foot in the world of strength sports, as he posted an Instagram story showcasing a deadlift of 525 pounds (238.1 kilograms) — three times his bodyweight — performed just days after winning the Universe title.

Cooper’s first professional bodybuilding contest was a runner-up debut at the WNBF Natural Muscle Mayhem in Oct. 2021. With his victory at the Pro Universe, Cooper now officially qualifies to enter the most prestigious WNBF contest of each calendar year — the World Championships, scheduled for Nov. 18-19 in Seattle, WA. Cooper last appeared at the World Championships in 2021 where he placed fifth.

Featured Image: @wnbfofficial / Instagram

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Judicious use of a pre-workout can certainly lead to higher intensity sessions that last longer and deliver a greater muscle-building, fat-burning stimulus. However, all pre-workout formulas are designed with different ingredients in different doses, so “one scoop” of something isn’t always comparable to “one scoop” of another mixture.

Knowing what you’re taking, how much, and, more importantly, how your body reacts to those ingredients is essential to get the best results. Before you start your next training session with a high-potency pre-workout, here’s how to know the possible side effects you might encounter.

Editor’s Note: The following information is meant to be informative in nature, but should not be taken as medical advice. The content presented is not intended for use as diagnosis, prevention, and/or treatment of health problems. It is not a substitute for consulting a qualified medical professional.

Pre-Workout Side Effects

• Common Ingredients
• Benefits
• Potential Side Effects

Most Common Pre-Workout Ingredients

Pre-workouts are technically a general category of supplements made up of different mixes with a variety of ingredients. However, some similar types of ingredients tend to pop up across different formulas.

Stimulants

Possibly the most well-known and, for some, most desired, type of ingredient is a straightforward stimulant to bolster physical and mental energy. Caffeine, tyrosine, yohimbine, and theacrine are some of the most common sources of stimulants.

While the majority of pre-workouts contain some form of stimulant, there are many non-stimulant pre-workout mixes that can be just as effective while omitting key energizing ingredients.

Blood Flow Enhancers

Many pre-workouts contain ingredients designed to improve blood circulation throughout the body. This can help to improve “the pump” while training and may increase endurance. Common nitric oxide boosters, sometimes called “NO2 boosters,” include arginine, citrulline, and betaine (not to be confused with beta-alanine, which is an unrelated ingredient with different effects).

Endurance Support

Many pre-workouts improve your physical endurance during a training session. This can either occur physiologically, by improving your body’s capacity for sustained output, or by decreasing your sense of fatigue so you essentially “feel less tired” as a workout progresses. Common endurance boosters include highly branched cyclic dextrins (which are actually a carbohydrate source rather than a specific supplement) and beta-alanine.

Benefits of Pre-Workout

When it’s time for a pre-workout to deliver results, many formulas knock the ball out of the park. Pre-workouts are popular largely because they are effective. Here are some of the most noticeable benefits.

Increased Energy and Alertness

Whether by stimulants, improved blood flow, or other mechanisms, pre-workouts typically get you “fired up” headed into a training session. This can be useful if you train after a tiring day at work, if you’re dragging in a slow gear before your first repetition, or if you head into a workout when your mental focus is less than 100%.

Increased Power and Strength

Pre-workouts can have a direct impact on your strength output during a given workout. (1) By helping to recruit more muscle units, exciting your central nervous system, or improving your muscles’ ability to contract, pre-workouts may help to move more weight for more reps. Over time, this can contribute to greater strength gains and muscle mass.

Improved Blood Flow

Many pre-workout formulas increase total-body circulation. This improved blood flow may help with general alertness and energy, greater motivation to train, increased physical endurance, and an improved muscle pump. The pump, in particular, has been associated with a greater muscle-building stimulus. (2)

Enhanced Endurance

The ability to perform longer workouts without decreasing output has been a time-tested recipe for improved fitness, strength, and performance.

Many pre-workouts help to improve endurance during a training session, either by decreasing your body’s sense of fatigue or by encouraging a sustained power output. This can be achieved either with improved recovery between sets or with better fueled performance at a higher intensity.

10 Potential Side Effects

For all of its potential benefits, a pre-workout also has the potential to deliver some side effects. No lifter should reasonably expect all gain for no proverbial “pain” in the gym, whether it’s a challenging set or a useful supplement. Here are the most common, though certainly not guaranteed, potential issues from using a pre-workout.

CNS Burnout

Your central nervous system (CNS) is essentially the way your brain communicates with, and activates, your muscles during exercise. Your CNS can become more stressed when training intensity or volume is increased, which can negatively affect overall recovery and performance. (3)

Because pre-workouts allow you train train harder and longer — with greater intensity and potentially more volume — you may be at risk over overstressing your CNS with excessive use.

Impaired Sleep

Perhaps the most “obvious” potential drawback of a stimulant-laden pre-workout is interrupted sleep and potential insomnia. This is primarily an issue with stimulant-heavy pre-workouts (those which include caffeine or other stimulants in their formula), particularly if they are taken in the afternoon or evening.

For example, taking a pre-workout around 5 p.m. for an afterwork training session is much more likely to cause sleep problems than a pre-workout taken at 7 a.m. for an early morning workout. However, individual sensitivities and total daily caffeine intake (from coffee, tea, soda, etc.) can be a factor.

Nausea

Sometimes simple hard training can lead to nausea. Many experienced lifters have needed to visit the “puke bucket” during high-rep squats, but potent pre-workout formulas might turn even an average workout into a sour stomach fiasco.

Whether it’s due to an overload of stimulants, an excessive workload, or just a mix of various ingredients swirling around your gut, a strong pre-workout could leave you feeling queasy, which would ultimately interrupt your training session. Some research suggests this is actually one of the most common side effects some lifters experience after taking a pre-workout. (4)

GI Upset

Similar to nausea, some lifters may experience gastric distress (upset stomach and/or bowel issues) after taking a pre-workout, often due to high-dose stimulants or related ingredients. This can severely interrupt a training session, often derailing a workout before it’s even begun. In extreme cases, it may be severe enough to force a lifter to abandon a workout entirely.

Attenuation

While stimulant-based pre-workouts can be highly effective for improving strength, power, and endurance, they can also deliver gradually diminishing results if used in excess. The body can develop a tolerance to stimulants, including caffeine, making their beneficial effects less impactful over time. (5)

To ensure maximum impact, aim to use a pre-workout no more than every other day, rather than every workout. If you frequently consume significant amounts of caffeine during a regular day, consider cutting back or using a pre-workout even less frequently. This should allow the formula to deliver a more noticeable benefit. (6)

Dehydration

A notable, but relatively easily preventable, side effect of pre-workouts is dehydration. By prompting a more challenging workout, some lifters may become more depleted during a high intensity training session via increased sweating and the loss of basic nutrients. (7)

This may not necessarily be accounted for with sufficient intra-workout hydration. Dehydration can lead to an overall decrease in power and endurance, making the workout counterproductive.

Headache

Another possible side effect of pre-workout, which may be noticeable sooner rather than later during some sessions, is a straightforward headache. Many pre-workout ingredients increase overall blood flow which can be beneficial to muscular performance, but can also be contraindicated in a person who is already experiencing high blood pressure. (8)

If you’re currently dealing with hypertension, double-check your pre-workout formula for ingredients which may exacerbate the issue such as arginine, citrulline, and other purported “nitric oxide boosters.”

Increased Heart Rate

Pre-workouts may increase a lifter’s heart rate, either relatively directly through stimulant-based ingredients or by supporting a high degree of training intensity. In lifters with hypertension or other cardiovascular risks, an increased heart rate may present a potential danger.

While exercise, in itself, may raise a person’s heart rate, the addition of a pre-workout may bring it to inappropriate or unexpected levels.

Skin Reaction

A relatively minor side effect, but no less distracting, is a “tingling” or itching skin sensation after taking a pre-workout. This can be particularly common in formulas which contain beta-alanine — a supplement typically associated with a “flushing” of the skin.

Some research associates the beta-alanine reaction with an overstimulation of nerve endings, rather than a symptom of acute allergic reaction. (9) Regardless, the skin flush may be distractingly uncomfortable, despite being considered a “successful sign” that the supplement may be working.

Medication Interaction

Many nutritional supplements carry the risk of potential interactions with prescription medications. Pre-workout formulas are no different and should be approached with adequate consideration.

Several individual ingredients common to pre-workout mixes are considered “contraindicated” when taking key categories of medications. For example, NO2 boosters such as arginine or citrulline may have an additive effect in people taking certain medications for erectile dysfunction. (10)

Similarly, the amino acid tyrosine (sometimes used in pre-workouts for improved mental focus) may interact with certain prescribed antidepressants and may lead to increased blood pressure and related problems.

Pre-Workout with Care

Pre-workout formulas can be distinctly useful when used strategically. However, like any supplement, there are also potential side effects to be aware of. Mistaking pre-workout formulas as being entirely risk-free would be a short-sighted error. Make sure you know what you’re taking and why you’re taking it. Once you have those details sorted out, you’ll be better prepared to anticipate and mitigate any potential side effects, leading to greater results overall.

References

1. Martinez, N., Campbell, B., Franek, M., Buchanan, L., & Colquhoun, R. (2016). The effect of acute pre-workout supplementation on power and strength performance. Journal of the International Society of Sports Nutrition, 13, 29. https://doi.org/10.1186/s12970-016-0138-7
2. Schoenfeld, Brad J. PhD, CSCS, CSPS, NSCA-CPT1; Contreras, Bret MA2. The Muscle Pump: Potential Mechanisms and Applications for Enhancing Hypertrophic Adaptations. Strength and Conditioning Journal 36(3):p 21-25, June 2014. | DOI: 10.1097/SSC.0000000000000021
3. Zając, A., Chalimoniuk, M., Maszczyk, A., Gołaś, A., & Lngfort, J. (2015). Central and Peripheral Fatigue During Resistance Exercise – A Critical Review. Journal of human kinetics, 49, 159–169. https://doi.org/10.1515/hukin-2015-0118
4. Jagim, A. R., Camic, C. L., & Harty, P. S. (2019). Common Habits, Adverse Events, and Opinions Regarding Pre-Workout Supplement Use Among Regular Consumers. Nutrients, 11(4), 855. https://doi.org/10.3390/nu11040855
5. Boulenger, J. P., Patel, J., Post, R. M., Parma, A. M., & Marangos, P. J. (1983). Chronic caffeine consumption increases the number of brain adenosine receptors. Life sciences, 32(10), 1135–1142. https://doi.org/10.1016/0024-3205(83)90119-4
6. Addicott, M. A., & Laurienti, P. J. (2009). A comparison of the effects of caffeine following abstinence and normal caffeine use. Psychopharmacology, 207(3), 423–431. https://doi.org/10.1007/s00213-009-1668-3
7. Judge, L. W., Bellar, D. M., Popp, J. K., Craig, B. W., Schoeff, M. A., Hoover, D. L., Fox, B., Kistler, B. M., & Al-Nawaiseh, A. M. (2021). Hydration to Maximize Performance and Recovery: Knowledge, Attitudes, and Behaviors Among Collegiate Track and Field Throwers. Journal of human kinetics, 79, 111–122. https://doi.org/10.2478/hukin-2021-0065
8. Cameron, M., Camic, C. L., Doberstein, S., Erickson, J. L., & Jagim, A. R. (2018). The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. Journal of the International Society of Sports Nutrition, 15, 1. https://doi.org/10.1186/s12970-017-0206-7
9. Liu, Q., Sikand, P., Ma, C., Tang, Z., Han, L., Li, Z., Sun, S., LaMotte, R. H., & Dong, X. (2012). Mechanisms of itch evoked by β-alanine. The Journal of neuroscience : the official journal of the Society for Neuroscience, 32(42), 14532–14537. https://doi.org/10.1523/JNEUROSCI.3509-12.2012
10. El-Wakeel, L. M., Fouad, F. A., Saleem, M. D., & Saber-Khalaf, M. (2020). Efficacy and tolerability of sildenafil/l-arginine combination relative to sildenafil alone in patients with organic erectile dysfunction. Andrology, 8(1), 143–147. https://doi.org/10.1111/andr.12671

Featured Image: ME Image / Shutterstock

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These feats of strength left an indelible impression and, sooner or later, they found their way into the gym and began developing their own muscular prowess. A few of the most straightforward avenues for lifters to test themselves is with “the big three” powerlifts — the squat, bench press, and deadlift.

Competitive powerlifting offers a chance for lifters of any age, size, or experience to compare themselves to modern day peers as well as legendary lifters of the past. Here’s a look at what it takes to complete remarkable powerlifting performances.

Powerlifting Records

• What is Powerlifting?
• Powerlifting Divisions and Categories
• Current Powerlifting Records

What is Powerlifting?

To begin on page one, it’s important to understand what “powerlifting” actually is. While it might sound counterintuitive, powerlifting is distinctly different from weightlifting. The sport of weightlifting, as presented in the Summer Olympics, challenges athletes with the snatch and clean & jerk movements. Powerlifting tests athletes with the back squat, flat bench press, and deadlift (either conventional stance or sumo) to complete a “total” weight lifted for the contest.

The sport of powerlifting formally began in 1964 with “The Powerlifting Tournament of America” being the first organized and recognized competition of the squat, bench press, and deadlift. Perhaps not coincidentally, the contest was held in York, Pennsylvania — home of US Olympic weightlifting coach and founder of York Barbell, Bob Hoffman.

As powerlifting continued to grow, both across the United States and internationally. By the 1980s, it was considered a full-fledged, albeit niche, competitive sport. From the late 1970s until the early 2010s, it garnered enough widespread attention to warrant a dedicated print magazine, Powerlifting USA, which showcased sport-specific news and training features.

As the sport of powerlifting grew in popularity, recreational lifters found a relatable outlet for testing their strength. While Olympic weightlifting is largely considered to rely on significant exercise technique, the big three powerlifts are relatively more simple to learn, making them more accessible to the average gym-goer.

Powerlifting, in general, has nearly become synonymous with simply trying to build sheer strength in the gym. However, the sport itself has always revolved around three foundational exercises performed under specific criteria. If lifts are performed with different or “loose” technique, they’re ineligible for an official record.

Squat

In a powerlifting competition, the barbell back squat is the first of three movements tested. Depending on the specific federation and ruleset, the barbell is either supported on squat stands or in a monolift — a hydraulic-assisted machine which allows lifters to set up in a squat stance without repositioning their feet.

Powerlifting squats are universally tested by requiring lifters to descend until their hip joint is parallel to their knee joint. This is where the common cue “squat to parallel” comes from. Contrary to some common opinions, “parallel” is not necessarily related to the lifter’s thigh position because heavily muscled legs may not appear to reach parallel when the hip is at a suitable depth.

Lifters may use either a low bar or high bar setup, depending on their individual preference. The key performance factor is reaching the target depth, and the lifter’s body type and mobility will dictate their most efficient technique.

Bench Press

The flat barbell bench press is the sole test of pure upper body strength in a powerlifting competition. The majority of powerlifting federations have grip standards, often maintaining a grip that has at least one finger in contact with the pre-set ring markers on the barbell. Lifters must keep their head, shoulders, and glutes in contact with the bench throughout the entire press, while also keeping their feet touching the floor.

The barbell is lowered to chest-level and must remain in contact with the athlete’s body until a judge gives the “press” command to begin the ascent. This ensures a consistent depth marker for each lifter while helping to prevent momentum from bouncing the bar off of the chest. The bar is then held in the locked out position until the lifter receives a judge’s command to “rack.”

Controversially, lifters may initially set up with an arch in their lower back which may add pressing stability and reduce their range of motion, making the lift less challenging. However, some federations, such as the International Powerlifting Federation (IPF), have taken steps to limit the degree of arch lifters may use.

Deadlift

“The meet doesn’t start until the bar hits the floor,” is a common phrase heard in powerlifting circles to emphasize the importance of the contest’s final movement — the deadlift. With the bar beginning on the floor, lifters must complete a deadlift in one smooth motion. Jerking or “hitching” the bar up the thighs disqualifies the lift. Full lockout is achieved when the lifter’s legs are straight and their shoulders are behind the bar.

In competition, powerlifters are not allowed to use lifting straps, but can grab the bar with a double-overhand, mixed (over/underhand), or hook grip (grabbing the thumbs along the underside of the bar).

Internet meme culture seems to enjoy claiming that “sumo deadlifts don’t count,” but no actual powerlifting organization has fallen in line with that approach. Lifters are free to choose their own deadlift stance — conventional, sumo, or somewhere in between — according to their individual leverages and optimal power output.

Total

The powerlifter’s total is the sum of their best performance in each of the three lifts. Powerlifters get three attempts for each movement, with only the highest weight being tallied for their total. If a lifter fails all three attempts at an exercise (aka “bombs out”), they are unable to post a total.

Informally and outside of competitions, some lifters recognize benchmarks such as “the 1,000-pound club” (454 kilograms), where a 1,000-pound/454-kilogram total is reached in the big three lifts in a recreational gym setting.

In competition, an elite total is generally considered to be 10-times the lifter’s body weight. However, in men’s heavier weight classes (generally 220-pounds/100-kilograms), totals approaching 2,000 pounds (907 kilograms) are considered “elite,” and are the sign of a highly advanced strength athlete. Women’s competitors have ideal totals that are similar, but reduced slightly.

Powerlifting Divisions and Categories

Competitors in the sport of powerlifting are separated not only by weight class, but by age group, sex assigned at birth, and the use (or lack) of supportive equipment. Each of these variables are relevant factors to determining powerlifting records.

Weight Classes

In the majority of powerlifting federations, weight classes are broken up in roughly 15 to 25-pound (seven to 11 and a half-kilogram) increments. The IPF — the oldest, largest, and arguably most well-known federation — has eight weight classes for men and women, all using slightly adjusted categorizations compared to other federations. The most commonly found weight classes are as follows:

Men’s weight classes:

• 52 kilograms (114 pounds)
• 56 kilograms (123 pounds)
• 60 kilograms (132 pounds)
• 67.5 kilograms (148 pounds)
• 75 kilograms (165 pounds)
• 82.5 kilograms (181 pounds)
• 90 kilograms (198 pounds)
• 100 kilograms (220 pounds)
• 110 kilograms (242 pounds)
• 125 kilograms (275 pounds)
• 140 kilograms (308 pounds)
• 140+ kilograms (above 308 pounds)

Women’s weight classes:

• 44 kilograms (97 pounds)
• 48 kilograms (105 pounds)
• 52 kilograms (114 pounds)
• 56 kilograms (123 pounds)
• 60 kilograms (132 pounds)
• 67.5 kilograms (148 pounds)
• 75 kilograms (165 pounds)
• 82.5 kilograms (181 pounds)
• 90 kilograms (198 pounds)
• 90+ kilograms (above 198 pounds)

At competitions, athletes typically weigh-in no more than two hours before the start of the contest and they must weigh below the weight cap for their class. This helps to ensure that athletes in a given weight class are competing at generally comparable body sizes.

Age Groups

Similarly, age divisions are most often categorized by younger athletes (Sub-Junior and Junior), open competitors (without specific age guidelines), and Masters (lifters over 40 years old).

Sub-Junior lifters are generally 14 to 18 years old, while Junior lifters are 19 to 23 years old. To more accurately designate competitors, Masters athletes are typically sorted into five to 10-year increments. For example, “Masters I” may incorporate ages 40 to 49; “Masters II,” ages 50 to 59; “Masters III” would include 60 to 69-year old competitors, and “Masters IV” collectively compares athletes over 70.

Men and Women

The majority of powerlifting federations require athletes to compete according to the gender they were assigned at birth. In recent years, this has become an increasingly complicated situation particularly with regard to transgender strength athletes.

The categorization, and whether or not the athletes can compete in any capacity, often comes down to the individual powerlifting organization. For example, USA Powerlifting (USAPL) does not permit female-to-male athletes to compete in the Men’s division. The USAPL stands by their consistent stance which forbids any athlete from competing when using external androgens for therapeutic use, whether it is a transgender athlete maintaining normal-range testosterone levels or an aging cisgender men’s competitor maintaining similar testosterone levels.

The USAPL also does not allow male-to-female athletes to compete in the Women’s division, citing potentially lingering physiological benefits the athlete may experience from the period before transition. However, the data on those benefits is mixed, and potentially negligible. (1)

The IPF, however, follows the International Olympic Committee (IOC) guidelines regarding transgender athletes. In the IPF, as well as several other organizations, male-to-female athletes may compete in the Women’s division as long as they meet specific criteria such as declaring their gender identity and maintaining it for a minimum of four years, as well as documenting decreased testosterone levels for at least 12 months prior to competing.

The IPF also allows female-to-male powerlifters to compete as long as their testosterone levels are within the normal range for Men’s competitors.

Raw vs. Equipped

Raw lifting and equipped lifting are two of the most significant forks in the road when it comes to competitive powerlifting. The differentiation is built around whether or not the powerlifting wears specialized clothing to support and assist each movement.

In raw powerlifting, athletes typically use a weightlifting belt to support their core, knee sleeves to stabilize their knee joints during the squat, and wrist wraps for joint stability during the bench press. Knee wraps, which differ from sleeves and provide more direct benefit to increasing squat strength, are sometimes considered a slight variation of raw lifting — often designated “raw with wraps.”

With equipped lifting, competitors are allowed to use specially designed shirts and/or briefs (shorts) which aid in the completion of the lifts. The unique gear is essentially designed to be extremely stiff, which resists bending or flexing. While this can be an advantage in locking out the weight on a given exercise, it also makes the descent more challenging.

Equipped gear is designed in a variety of “levels” — single-ply or multi-ply — depending on the amount of assistance provided, as determined by the thickness and construction of the gear. Equipped lifting generally allows the use of heavier weights in competition.

However, equipped records in the deadlift are, interestingly, rarely higher than raw deadlifts. Likely due to standard deadlift technique, starting in the bottom position, which doesn’t allow briefs to provide significant assistance.

Current Powerlifting Records

For some general context, here’s a brief snapshot of several powerlifting records which currently stand (as of the time of this writing).

Squat

• 305 kilograms (672.4 pounds) Men’s Raw — Austin Perkins — 74.9 kilograms (165 pounds)
• 342.5 kilograms (755 pounds) Men’s Multi-Ply — Gerard McNamara — 60 kilograms (132 pounds)
• 366 kilograms (806.9 pounds) Raw with Wraps — Chris Pugh — 82.1 kilograms (181 pounds)
• 471 kilograms (1,038.3 pounds) Men’s Single-Ply — Ed Coan 109.8 kilograms (242 pounds)
• 490 kilograms (1,080.2 pounds) Men’s Raw — Ray Williams — 140+ kilograms (308+ pounds)
• 162 kilograms (354.9 pounds) Women’s Raw — Tiffany Chapon — 47.6 kilograms (105 pounds)
• 263 kilograms (578.7 pounds) Women’s Single-Ply — Carola Garra — 67.1 kilograms (148 pounds)
• 305 kilograms (672.4 pounds) Women’s Raw with Wraps — Hunter Henderson — 82.1 kilograms (181 pounds)
• 285.5 kilograms (629.4 pounds) Women’s Raw — Sonita Muluh — 90+ kilograms (198+ pounds)
• 367.5 kilograms (810.2 pounds) Women’s Multi-Ply — Amber Hanson — 90 kilograms (198 pounds)

Bench Press

• 205.5 kilograms (453 pounds) Men’s Masters II Raw — David Ricks — 93 kilograms (205 pounds)
• 213.4 kilograms (470.7 pounds) Men’s Raw — Eddie Berglund — 67.1 kilograms (148 pounds)
• 272.8 kilograms (600.7 pounds) Men’s Raw — John Haack — 99.8 kilograms (220 pounds)
• 351.5 kilograms (774.9 pounds) Men’s Single-Ply — Kostiantyn Musiienko — 99.8 kilograms (220 Pounds)
• 408.3 kilograms (900 pounds) Men’s Multi-Ply — Jason Coker — 89.8 kilograms  (198 pounds)
• 142.9 kilograms (315 pounds) Women’s Raw — Cosette Neely — 44 kilograms (97 Pounds)
• 146 kilograms (321.8 pounds) Women’s Masters I Raw — Jennifer Thompson — 67.1 kilograms (148 pounds)
• 182.5 kilograms (402.3 pounds) Women’s Raw — Emily Hu — 59.8 kilograms (132 pounds)
• 225 kilograms (496 pounds) Women’s Single-Ply — Rhaea Stinn — 82.1 kilograms (181 pounds)
• 240.4 kilograms (530 pounds) Women’s Multi-Ply — Laura Phelps-Stackhouse — 74.8 kilograms (165 pounds)

Deadlift

• 408.7 kilograms (901 pounds) Men’s Single-Ply — Ed Coan — 99.8 kilograms (220 pounds)
• 410 kilograms (903.9 pounds) Men’s Raw — John Haack — 89.8 kilograms (198 pounds)
• 440 kilograms (970 pounds) Men’s Raw — Benedikt Magnusson — 140+ kilograms (308+ pounds)
• 457.5 kilograms (1,008.6 pounds) Men’s Multi-Ply — Andy Bolton — 140+ kilograms (308+ pounds)
• 487.5 kilograms (1,074.7 pounds) Men’s Raw — Danny Grigsby — 124.7 kilograms (275 pounds)
• 200 kilograms (440.9 pounds) Women’s Raw — Heather Connor — 47.6 kilograms (105 pounds)
• 222.5 kilograms (490.5 pounds) Women’s Single-Ply — Carrie Boudreau 55.8 kilograms (123 pounds)
• 275 kilograms (606.2 pounds) Women’s Raw — Kristy Hawkins — 74.8 kilograms (165 pounds)
• 290 kilograms (639.3 pounds) Women’s Raw — Tamara Walcott — 89.8+ kilograms (198+ pounds)
• 315 kilograms (694.4 pounds) Women’s Multi-Ply — Becca Swanson 89.8+ kilograms (198+ pounds)

Total

• 838.4 kilograms (1,848.5 pounds) Men’s Raw — Taylor Atwood — 74.8 kilograms (165 pounds)
• 985 kilograms (2,171.5 pounds) Men’s Single-Ply — Oleksandr Kutcher — 74.8 kilograms (165 pounds)
• 1,033.5 kilograms (2,254.2 pounds) Men’s Raw — John Haack — 89.8 kilograms (198 pounds)
• 1,152.5 kilograms (2,540.9 pounds) Men’s Raw — Jesus Olivares — 140+ kilograms (308+ pounds)
• 1,360.8 kilograms (3,000 pounds) Men’s Multi-Ply — Donnie Thompson — 140+ kilograms (308+ pounds)
• 428.5 kilograms (944.6 pounds) Women’s Raw — Tiffany Chapon — 47.6 kilograms (105 pounds)
• 687.5 kilograms (1,515.6 pounds) Women’s Raw — Kristy Hawkins — 74.8 kilograms (165 pounds)
• 726 kilograms (1600.5 pounds) Women’s Single-Ply — Agata Sitko — 82.1 kilograms (181 pounds)
• 725 kilograms (1,620.4 pounds) Women’s Raw — Tamara Walcott — 89.8+ kilograms (198+ pounds)
• 816.5 kilograms (1,800 pounds) Women’s Multi-Ply — Laura Phelps-Stackhouse — 74.8 kilograms (165 pounds)

References

1. Roberts TA, Smalley J, Ahrendt DEffect of gender affirming hormones on athletic performance in transwomen and transmen: implications for sporting organisations and legislatorsBritish Journal of Sports Medicine 2021;55:577-583.

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By January 2023, he returned to the gym with eyes on an extended rotation of growth and recovery phases until his next planned competitive showing in 2024. On Sept. 8, 2023, Núñez posted a training update to share a look at the thorough leg workout he’s using to build more size. After some brief clips from his daily life, the workout begins near the two-minute mark in the video.

In contest shape, the 5-foot, 10-inch Núñez typically weighs in the neighborhood of 72.5 kilograms (160 pounds) on stage. He previously stated that his goal for the current offseason is to continue gaining until he reaches 83.9 kilograms (185 pounds). In the video, Núñez explained that he’s currently sitting around 81.6 kilograms (180 pounds).

Dumbbell Romanian Deadlift

Núñez introduced the session by explaining that he typically trains the quadriceps in one session and hamstrings in a separate workout. However, his current training split calls for three workouts per week, including one session targeting all the muscles of his legs.

Núñez wore a weightlifting belt and wrist supports as he began the session with dumbbell Romanian deadlifts. Núñez said he performed the exercise for three sets. On the final set, which is shown on video, he uses a pair of 68-kilogram (150-pound) dumbbells for eight repetitions. He specifically used a partial range of motion, emphasizing the stretched position to potentially trigger more muscle growth.

Leg Press

Núñez progressed to a leg press using what he called a “balanced” stance to recruit his entire leg without particularly emphasizing either his quads or his posterior chain (glutes and hamstrings).

He completed two sets of eight reps, again using a partial range of motion. This time, however, he emphasized the middle position without locking out or achieving a deep stretch. Núñez explained that this helps to maintain muscular tension and allows him to stimulate muscle growth without the kinds of heavy loading he previously used.

“There’s a point of time in every bodybuilder’s training career where you’re like, ‘Man, it’s kinda cool to be that guy in the weight room.’ A human highlight film, of sorts. But I’m done with that. I like the fact that it doesn’t take a whole lot of time to load, you don’t need a whole lot of weight, and the loads just aren’t, mentally, as daunting. And I love the fact you just stay in rhythm. There isn’t time to think in between reps. I love that part. It just lets lizard brain take over.”

Seated Leg Curl

He returned to targeting his hamstrings, this time using a seated leg curl machine. Núñez took his position in the machine and then leaned his torso forward to flex at the hips. He explained that this further stretched the hamstrings, for increased muscle activation. He again completed three sets, using partial reps for a set of eight on the final set.

Calf Raise Machine

Núñez trained his calves on a specialized, seated machine that supported his upper body while working in a straight-legged position. He explained that his only direct calf training is this three-to-four minute session involving a total of three sets using an extremely long pause, up to 10 seconds, in the stretched position for each individual rep.

He explained that he trains calves toward the middle of the workout, while many lifters end leg sessions with calf training, because it serves as an “intermission” from more intense training and allows him to stretch and mobilize his calves for the following exercise.

Hack Squat

Focus returned to the quadriceps as Núñez used a classic hack squat machine. He began with a 12-rep “activation set” before completing two work sets of eight and six reps with increasingly heavier weight. He again emphasized the lengthened position toward the bottom and avoided locking out.

Single-Leg Sartorious Raise

As a detail-oriented competitive bodybuilder, Núñez targeted an unlikely leg muscle with an innovative leg raise variation. Supporting his upper body in a hanging leg raise station, he suspended a kettlebell from one foot and bent his leg upward to work this muscle which runs along the upper and inner thigh. He performed one set with each leg. However, he admitted that it’s essentially an experiment and the specific results won’t be noticeable until he diets down for his next contest prep.

Bodyweight VMO Squat

Núñez moved to another relatively unique exercise to target the VMO (vastus medialis oblique) or “teardrop” muscle found just above the knee. He completed two sets of six to eight reps, using only his body weight to descend into a deep squat position while raising his heels and pressing through his toes.

His upper body remained upright throughout the exercise, compared to the classic bodybuilding sissy squat exercise which uses a similar “heels up” squat position while leaning the upper body backward.

Lower Back Extension

The lower body workout concluded with strict lower back extensions. Núñez said that his ability to maintain a stable trunk position during deadlift variations may be inadvertently limiting his lower back development by not requiring it to work dynamically. He finished the day with two sets of six reps on this focused movement.

Once Per Week Leg Day for Bodybuilders

Núñez said the entire session took around two hours, but admits the duration could’ve been shorter had he not been as social with other gym members between sets. However, he finds the community aspect of the gym to be a significant personal benefit. An overview of the workout is as follows:

• Dumbbell Romanian Deadlift — 3 x 8
• Leg Press — 2 x 8
• Seated Leg Curl — 3 x 8
• Calf Raise Machine — 3 x 5 – 10 (10-second pause in stretched position per rep)
• Hack Squat — 2 x 6-8
• Single-Leg Sartorious Raise — 2 x 8
• Bodyweight VMO Squat 2 x 6-8
• Lower Back Extension 2 x 6-8

Núñez hasn’t specified exactly which contest will mark his return in 2024, but fans of the sport can likely expect the same degree of high-quality presentation he’s brought to previous contests. With 16 years of competitive experience, he has developed an abundance of bodybuilding knowledge to continue sculpting and displaying his physique.

Featured Image: Team3DMJ / YouTube

The post WNBF Pro Bodybuilder Alberto Núñez Builds Size in Offseason with Demanding Leg Day appeared first on Breaking Muscle.

Bream was born with proximal femoral focal deficiency (PFFD) — a rare congenital disorder that resulted in missing the majority of her right leg. The determined athlete hasn’t let that come anywhere close to stopping her, as she’s been a top contender in the CrossFit Games Lower Extremity Adaptive division since its inception in 2021.

Bream has placed fifth, third, and fourth at the CrossFit Games (2021, 2022, 2023 respectively) and she continues training and competing internationally. Just a few weeks after the 2023 Games, we had an opportunity to get her ideas about CrossFit training, the future of the Adaptive division, and how to surprise yourself with success after first getting yourself uncomfortable.

Breaking Muscle: You actually started in a boxing gym before getting into weight training. How’d you start there and end up here?

Amy Bream: I didn’t used to workout much. Definitely not in public or anything like that. So I started boxing in 2015. It wasn’t sparring or anything, it was more of a group fitness kind of thing. And then I picked up my first barbell in 2019.

In that gym, they started a weight training class. It was like functional fitness, but I started to do a little bit of strength and conditioning. When I found out CrossFit had Adaptive divisions in 2021, January of 2021 is actually when I started trying out CrossFit training. I didn’t actually step foot into my first box, though, until the Saturday before I left for my first Games.

BM: Do you think you would’ve gotten into CrossFit training if there wasn’t that avenue to compete?

AB: You know, that’s a good question. I don’t know, because I was content with where I was and I was content with the style of training that I had.

An Adaptive athlete on Instagram reached out to me about it and I literally told him at first, “Hey, no offense, but I’ve seen CrossFit people. I respect it, but y’all are nuts. There’s no way.” And he was just like, “I feel like you would respond pretty well to it,” because I had been posting about my fitness journey up to that point.

He said, “You have a couple of months to train. What’s the worst that can happen? You can try it and hate it, and then you just stop.” I realized that was a good point. I have a competitive personality. At that point, I didn’t realize quite the extent of it because I’d never competed in anything physical.

I think I was similar to people who aren’t in CrossFit and just have those stigmas in their mind of what it was or what it looked like. You know, the quote-unquote “haters.” Then I started doing it and I was just like, “Oh.” I understand why those stigmas are there, but this is nothing like that and I actually loved it.

BM: That does bring up one topic that the “haters,” or the critics, have. They consider ‘CrossFit training’ different from ‘training for CrossFit.’ They’ll say, “The people at the Games don’t train CrossFit.” But, do you? Is there a difference?

AB: I think there’s a difference in that, obviously when you’re fitting it into a CrossFit class, you can only have so much intentionality at certain things. It is very similar. You can be the best athlete in the world and go take a CrossFit class and get your butt kicked. Because you can push to whatever intensity level that you’re personally at.

Obviously if you’re a person that’s just looking to generally get a little bit more fit and you’re taking a CrossFit class, you’re not going to do it with the same approach and intentionality. It’s easy to say, “Oh, they have that movement, but I’m going to scale.” If you don’t have a skill, you really need to put in some extra time outside of the class in order to build it.

You can’t realistically expect to learn all of these new things within an hour class, three to four times a week. That’s just not going to happen. There’s too many things to learn. So I think the content of a CrossFit class is very similar to what competing athletes experience. They just approach it with a different intent and they’ll do more of that.

BM: Earlier this year, you became a full-time athlete. What does that look like? Are you doing two-a-days six days a week, or what?

AB: It depends on the season of training. Leading up to the Games, yes, that’s what I was doing. And my training is still not as intense as you would say for the elite Individual division. Adaptive divisions are a little bit different. And also, what my body can physically handle on my one leg is a little bit different, as well. So I’m pretty conscious of that.

But I was definitely in the gym four to five hours a day, six days a week. It was still pretty intense. I started at that boxing gym for fun, eventually started working there part-time, and then became operations director of their three locations here in Nashville. So I’ve done that full-time for about six years now.

And I stepped back and went to part-time a good bit of this year to make more room for training. As that kept progressing, it became pretty clear. If I want to do other things and try to grow my own things on the side, there’s just no way I can have both. So I made some pretty distinct decisions and I was actually still training classes there, just because I love coaching, throughout the summer alongside my training. I had given them a heads up that I wouldn’t be returning after the Games. So yeah, life is very different now.

BM: So now, do you have an offseason? There’s the Games and the Open, but are there other competitions you take part in? I know WheelWod is one. What does your year look like?

AB: Technically speaking, the offseason is now [September]. I will say, it’s a little bit different. There are always other competitions you can experience. With the non-adaptive divisions, a lot of them are doing the Rogue Invitational at the end of October. And there will be ones here and there, like Wodapalooza and things.

But those competitions, you care about competing and you’re going to be in shape for it, but it’s not quite as intense as the CrossFit Games. I would say, the season of what people see is starting with the CrossFit Open, usually in February, and you just keep progressing through qualifiers to try to make it to the Games. So if you’re in that loop, it just gets more and more intense. And then lockdown season is the end of May up until the Games in August.

One thing that I do kind of wish is that there was a little bit more cohesiveness with Adaptive divisions. It’s been my experience that Adaptive competitions are growing, which is great. But it’s not exactly on the same schedule as the Games. So I actually leave to compete in Australia in just under three weeks. And I’m taking a different mentality. My body is still recovering right now. I took it because I really want the experience and I would love to be in Australia and do all of those things.

But also, a lot of the adaptive competitions are towards the end of the year and the technical non-adaptive division starts up in the beginning of the year. So I don’t feel like I have much breathing room because I compete about every three months regardless. But, again, for this season it’s working.

BM: In your mind, or in your ear, is there a difference between being referred to as an “Adaptive athlete” versus “an athlete?”

AB: In theory, I think there shouldn’t be. I think, in reality there is, if I’m being honest. And I think that goes to both sides because, if I’m being perfectly blunt, obviously if you’re looking at competitions like the Games, most of the emphasis will be put on the elite divisions and the divisions that bring the most attention, which I completely understand.

At the same time, I’d like to see that shift and grow a little bit more because I think the other divisions could get more air time and things. I think the athletes deserve that, because I think that there are athletes that are just straight-up incredible athletes, Adaptive or not, and they should have a little bit more, I don’t know if the word is “respect,” but just recognition for it.

I don’t think people even realize just how good a lot of adaptive athletes are. And I’m not even being like, “Oh, I’m so good.” I’m just talking the sport in general. I’ve seen adaptive athletes kick non-adaptive athletes’ ass. It’s for real.

BM: I believe it. Casey Acree flew through, undefeated, and it’s crickets. But if an Individual competitor did that — first place, first place, first place straight through in every event — for sure, it’s noticeable.

[Editor’s Note: Casey Acree is a three-time CrossFit Games champion in the Men’s Upper Extremity Adaptive division (2021, 2022, 2023). In both 2022 and 2023, Acree maintained an undefeated winning streak for a total of 25 events, placing first in every workout from the CrossFit Open through to the Games.]

AB: Yes, exactly. And I think, again, when you hear “adaptive athlete,” if you haven’t experienced it and seen it firsthand before, it’s easy to think in your head what the competition looks like. But they’re not realizing.

It’s funny, I’m sure you saw everything with Roman [Khrennikov]* this year. Incredible. I don’t want to take away from that. All of that was incredible. Him doing [jump rope] double-unders. I can’t imagine the emotional state that he was in. Being in first place and having to go and show up, and all of those things.

But the crowd was like, “That’s incredible!” Which it was. It was. I was watching it online and I remember at one point, when Roman finished the double-unders and then went to the sled pull, he put his leg down and was pushing off that one leg to pull. The announcer said, “Man, he’s really got to be careful about doing all these movements on one leg.”

And I remember just stopping and thinking, people actually don’t know. He is doing this workout and, if I was doing this workout, it is exactly how I would be doing it. Double-unders on one leg, they asked me to do that in 2021. We had sled pulls this year but they didn’t let us sit down, so I was just pulling standing up on one leg. People actually don’t know that athletes are competing at a high level and doing all of these things just as he is. So that’s the kind of thing I just wish people saw more, honestly.

And again, if you’re not exposed to it, you’re not exposed to it. So I do understand. But my point is, if you say that you want to provide a space for adaptive athletes, make people exposed to it. You know? Let’s go all the way with it. I’m hoping it just takes some time, but that it will get to that point.

*[Editor’s Note: Roman Khrennikov was the points leader during the first three days of the 2023 CrossFit Games and appeared on track to win the Individual Men title. However, he suffered a fractured foot during the first event of the competition’s final day and completed the remaining two events primarily on one leg, eventually earning third place.]

BM: For 2024, CrossFit did say they’re going to have all eight Adaptive divisions compete at the Games — Vision, Short Stature, Seated with Hip Function, Seated without Hip Function, and Intellectual, in addition to Upper Extremity, Lower Extremity, and Multi Extremity.

AB: Yeah, and I have a lot more confidence that it will change for the better given that they’ve made some changes, staff-wise. Not to say anything bad on what it was, but I personally know the person that is stepping into the role from a programming standpoint.

I’ve been to other competitions where he’s been over the adaptive parts and it was beautifully done. Not perfect, because adaptive divisions are always learning and adjusting, and it can be so messy. But so well done. And so the fact that he now has a little bit more control in that gives me confidence.

I will say, too, that some of it is on the adaptive divisions, because it’s very easy for adaptive athletes to be like, “We want this, we what this, and we want this.” For one, I get it, but patience. And two, be proactive. If you’re complaining about not having representation, then you should be paying to show up at these competitions and be in the crowd.

You can’t complain and not do anything. If you want to see change, be a part of the change while it’s messy.

BM: So, is Adaptive Teen division going to be a thing in 10 or 15 years?

AB: I would love to see that. I didn’t ever see adaptive athletes when I was a teen. This wasn’t a thing. I will say, as messy as it’s been, there’s so many opportunities for adaptive athletes that weren’t a thing when I was a teenager. I think, let’s just keep it going. Let’s do it while it’s messy, even it out, and make room for that in the future.

BM: There’s so much possibility on that end. Right now, you’re training with the East Nashville PRVN team. Are you rubbing elbows with Tia and Shane or is it just whoever’s around?

AB: Yeah, pretty much. I mean right now it’s the offseason so obviously Tia and Shane are in Australia. But yeah, that was a big hurdle for me just because I was really intimidated. My first session with them, I thought I was going to be with one person that I had met and it was just going to be this quiet little “are you in shape or not” thing.

I show up and their whole crew is there. And I was like, “Ho-ly crap.” I was doing clean & jerks next to Tia just trying to be as quiet as possible. But yeah, that’s been great.

BM: How does that work, is it just sharing a gym or sharing programming? What’s the day-to-day like in a team atmosphere?

AB: That was actually really different than I was used to. But yeah, it’s group and team programming. For me, obviously it was a little bit different because I don’t have the same things as the other teams.

When I joined the team, both sides, myself and them, were pretty honest. They were like, “Hey, we haven’t had an adaptive athlete on the team before. So you’re going to have to tell us, as we go, how you adapt certain movements.” They’d program for the team and I would approach them and say, “We’re not going to get this movement in a competition” or “I need to develop this strength first” or whatever it was, and they would change it for me from there.

As a team, you walk in and obviously everyone’s doing certain movements. They’ll do certain pieces together or everyone’s lifting in their part of the gym. They have a team of athletes, coaches Shane and Dwight, Nick, and a few others. Everyone’s just walking around.

It’s not quite one-on-one necessarily all the time and it’s not like a fishbowl effect. But you’re doing your workout and the coaches will approach you to watch certain pieces. And obviously whatever questions we have, we go to them and they’ll help adjust from there.

BM: I saw that you recently enjoyed reading “The War of Art” by Steven Pressfield. Did that click with you as an athlete or as a musician?

AB: Oh, that’s a good question. Yeah, I would say maybe it clicked with me more as a musician, but I think it’s coming from that creative space. It’s very applicable to anything. I’m a very logical human being. If you tell me to do something, OK, but if you tell me why I’m doing it and how it will directly apply to the bigger picture, then I’m in.

So, as a musician, I didn’t like practicing scales for hours, but I would do it because I felt the technique difference in the beautiful, lyrical music I was doing that had technical aspects of it. It was very easy for me to make that connection.

But when it comes to something that feels bigger picture and scary, and relies more on a quote-unquote creative sense, I will distract myself with, “I’ll go back to practicing scales, thank you very much.” It’s harder to have that discipline with something that’s scary.

For me, that book just clicked because, when I read it, I had plans and I knew that I wanted to make changes in my job. Simply because I wanted to make room for training. But also, I’m doing a lot more speaking engagements and just things for myself as, for lack of another way of saying it, myself as a brand. Just doing things that I was looking forward to, but also were really scary.

And it’s easy to talk about, but to sit down at a computer and make those things happen was a struggle for me for a long time, because oftentimes I’d feel overwhelmed and I’d avoid doing those things. Reading that book was just such a practical sense for me of applying something that felt kind of mystical and making it, “No, sit down. Every day. And do it.” I was like, oh, OK, it’s like anything else. It’s like practicing scales, but in a different way.

BM: Speaking of your mindset, one of video on the CrossFit Games YouTube channel is your “Fight for One More Rep.” It’s got 360,000 views so far. 20 seconds to go, still grinding away, you get one last rep.

When you’re approaching the time cap in an event and, to be frank, if it’s clear you’re not going to win the event, how do you not just think, “Meh, extra rest. I’ll wait.” How do you focus for that one more rep?

AB: That is hard and it depends on what situation I’m in. But I think if I go into it with the mindset of, it’s about winning the event, then it’s very easy to give up.

And I have gone into events before and I see pretty quickly that I’m not going to win it, and I just want to shut down. Then the workout becomes way worse than it needed to be because I’m all in my head. But I try very hard not make that the majority of the time. Especially now, having more competitions and seasoning.

For that particular event, I’ll never forget, some of the video shows exchanges between me and my coach at the time. And his whole thing that week was “No matter what happens, you will give everything. You’ve earned your right to be here. You will give everything that you have to prove to yourself that you belong. And you’re not going to crap out now.”

Even before that event, I was in the back almost throwing up. I was so nervous because I knew the weight was a PR for me. I had never gotten that over my head at that point before. I literally told him “I can’t do this. I do not want to go out in public and struggle, because I know it’s going to be a struggle.” He said, “You will fight for every second. You will not quit.” And I was like, “OK.”

I think that’s what resonated with people, because a lot of people did respond to that video. I mean, I was last. It wasn’t about winning the event. It was just about pushing through. And I think, too, not to pull this card because sometimes I think it can be overused, but I am very grateful for having something that makes me very aware of what I have.

Missing a leg has made me more aware that I have three full-functioning limbs that I can use to the fullest. And going to other adaptive competitions and seeing people with different challenges, and arguably much greater challenges than what I experience, has made me so grateful for what I have.

And I think, to show up with an attitude like, “Well if I’m not gonna win, I’m not gonna do it at all,” is just a slap in the face to everyone that would give so much to have the movement that I have. So, yeah, out of respect for myself, but out of respect for those people, I will always make sure to work my hardest.

BM: What do you think non-CrossFitters — let’s assume not the “haters,” but the ones that are actually interested in finding something useful — what could they get from CrossFit training as a whole?

AB: I would say seeing the importance of staying consistent with small things, how it contributes to the big picture. Because it’s very easy to look at people doing muscle-ups, if you’re a first-timer, and say “Well, I’m never going to do that.”

But you start with tiny things. “Well, I learned a kip. And then I learned a kipping pull-up. And then I learned a kipping chest-to-bar.” And then a couple months later… Rather than just shutting it down. Just do a tiny bit at a time. And that is so applicable to things outside in life.

I think also, people can love or hate this phrase, but “entering the pain cave.” It is one of the hardest things in the world to feel physical pain, when you’re just so tired and want to give up. And the adrenaline you feel, even if you’re not winning, but finishing something.

In 75% of my workouts, I will have at least one point in the workout thinking “I can’t finish this.” But I make myself finish, and that adrenaline rush of “I just did that. I did something that I didn’t think that I could do” has given me so much confidence and mental stamina to not give up in other areas of my life.

So when I approach my job, it’s like, “This is tiring or this is hard, but I will finish it. I will accomplish this task.” And that is so helpful in life.

BM: It sounds almost “meatheady” to say, but there’s so much carryover from the gym to outside the gym.

AB: Very much, yeah. Meathead or not, it’s true.

BM: Is there anything else about your background or your experiences that you want people to know about?

AB: Not necessarily. I love CrossFit, I love competing. I think a lot of what I want to continue to do and I’m kind of growing into is, when I talk to people, I always want to be relatable. So having people understand I didn’t grow up athletic, that I didn’t grow up having confidence, just a lot of things.

I think a lot of people can relate to that when they hear “CrossFit,” or even a gym setting in general. It’s just very intimidating. Realize you don’t have to look X, Y, Z in order to walk into a gym space. You don’t have to want to compete. You don’t have to want any of those things.

But it truly can be a life-changing experience to just do something that you’re a little bit scared of, and keep growing in that, and see where it takes you. In and out of the gym. I do speaking engagements, there are things that are coming up I’m really excited about, but it all comes from that. Me wanting to communicate that thought.

You don’t need prerequisites in order to start CrossFit or any other sport, or to do things that scare you. You just need to be willing to be a little bit uncomfortable and to keep going after you fail.

BM: Perfect. So what’s the best place for people to find your stuff?

AB: My website’s just amybream.com. They can also go to onelegtostandon.com, if that’s how they know me. It will be both. And of course my socials, Instagram and TikTok, mainly. Onelegtostandon.

Featured Image: @onelegtostandon / Instagram

The post Adapting and Thriving: An Interview with CrossFit Games Athlete Amy Bream appeared first on Breaking Muscle.

Just seven days after his appearance at the WDC, Browner returned to the gym for a “YOLO” deadlift training session — his annual personal tradition after a major contest. On Sept. 9, 2023, Browner posted a video on his YouTube channel documenting his attempt at a weight that no athlete in the history of any strength sport has successfully completed.

Browner, who competes in the 109.7-kilogram (242-pound) powerlifting class, is seen tackling a 510-kilogram (1,124-pound) on two separate attempts, followed by an attempt at 505 kilograms (1,113 pounds).

In the training video, Browner is first shown performing progressively heavier warm-up sets. He began at 120 kilograms (265 pounds) before moving through 220 kilograms (485 pounds), 320 kilograms (705 pounds), 370 kilograms (815 pounds), 420 kilograms (925 pounds), and finally 460 kilograms (1,015 pounds). After completing the first set, he wore lifting straps and a weightlifting belt for the remaining lifts.

Browner then made the enthusiastic decision to jump to 510 kilograms (1,124 pounds). He lifted the barbell off the ground relatively quickly before stalling at his knees. On his second attempt at 510 kilograms, Browner is seen with talcum powder across his thighs to reduce friction and aid the lift (a common technique in powerlifting).

He was able to get the bar slightly higher on his knees before returning the weight to the ground, where he quickly unstrapped his grip and walked off the platform while speaking with spectators in the gym. By his demeanor, one might mistakenly think that the effort of lifting more than a half-ton wasn’t all too exhausting for the strength athlete.

The final attempt of the day was 505 kilograms (1,113 pounds). Browner was able to smoothly bring the bar to just above his knees before hitting a wall and struggling for several brief seconds before replacing the bar on the ground. Browner later stated that all three attempts were performed over a 30-minute period.

Unsuccessful lifts are potentially less exciting and dramatic than fully locked out repetitions. However, what sets Browner apart from the deadlifting pack, aside from the sheer weight itself, are the conditions under which he performed. In training for the WDC, Browner spent nearly four months lifting with a conventional deadlift stance due to the strongman ruleset.

Browner’s previous heaviest successful deadlifts, including a 455-kilogram (1,003-pound) deadlift in competition and a 500-kilogram (1,102-pound) deadlift in training, were performed with a sumo deadlift stance. The recent “YOLO” session was only his second time returning to the wider stance in roughly 15 weeks and, as he stated in the video, his technique has yet to return to 100%.

Browner previously attempted a 510-kilogram deadlift during a “YOLO” session roughly two weeks after his performance at the 2022 USPA Pro Raw Championships. In that attempt, he lifted the weight from the floor but was unable to reach knee-level.

Top 5 Heaviest Deadlifts of All Time (Captured on Video)

1. 502.5 kilograms (1,107 Pounds) — Powerlifter Krzysztof Wierzbicki in training, April 2022
2. 501 Kilograms (1,104.5 Pounds) — Strongman Hafthor Bjornsson at 2020 WUS Feats of Strength
3. 500 kilograms (1,102.3 Pounds) — Strongman Eddie Hall at 2016 World Deadlift Championship
4. 500 kilograms (1,102.3 Pounds) — Powerlifter Jamal Browner in training, Sept. 2022
5. 487.5 kilograms (1,074.7 Pounds) — Powerlifter Danny Grigsby at 2022 WRPF American Pro

For further context of Browner’s capabilities, two-time World’s Strongest Man (2021-2022) Tom Stoltman announced plans to attempt a 505-kilogram deadlift at some point in 2024. One of the current heaviest all-time deadlifts (501 kilograms) belongs to 2018 World’s Strongest Man Hafthor Bjornsson, who outweighs Browner by more than 60 kilograms (132 pounds).

Browner has not announced whether his next competitive appearance will be a powerlifting contest or another venture into strongman. In either case, the ground-breaking 510-kilogram deadlift remains on his radar. According to Browner, he plans to take four or five days rest before attempting the weight once again. So the record may fall sooner rather than later.

Featured Image: Jamal Browner / YouTube

The post Jamal Browner Nearly Pulls 510 Kilograms (1,124 Pounds), Approaching Heaviest Deadlift of All Time appeared first on Breaking Muscle.

Whether it’s a mustachioed plumber who touches a star and turns invincible while a catchy jingle plays or a race car driving over a nitrous canister for high-speed support, power-ups work. The only downside is that the advantage is fleeting and sometimes disappears just as you finally learn how to harness it.

In the gym, one of the most common real-world “power-ups” comes in the form of pre-workout supplements. By providing your body with specialized ingredients, you can get the upper hand on daily fatigue and potentially complete more reps with more weight, leading to a higher intensity training session and, ultimately, greater results.

However, just like in the games, timing is everything. For maximum benefit, you want to time your pre-workout to deliver the biggest boost right when you need it. Nobody wants to be flying through their warm-up and then sputtering into their hardest sets. Here’s everything you need to know to capitalize on your pre-workout boost before it’s game over.

How Long Does Pre-Workout Last?

• Pre-Workout Timing and Dose
• Benefits of Pre-Workout
• Side Effects of Pre-Workout

Pre-Workout Timing and Dose

Half-life isn’t just another convenient gaming metaphor, it’s also the term that relates to the duration of a supplement’s effects on your body. The longer an ingredient’s half-life, the longer it essentially stays in your system delivering its effects.

However, those effects gradually decrease as your body processes and digests the supplement, leaving a diminished amount of it circulating through your body. When you take an effective dose of a particular supplement (or a formulated supplement blend like a pre-workout), you’ll likely notice certain results almost immediately, before they peak and eventually taper off as the ingredients reach their half-lives. 

Generally speaking, you want to take your pre-workout, a short time before you begin your training session. Depending on how thorough your warm-up is, consider taking your pre-workout 20 to 60 minutes before arriving at the gym. That should generally allow enough time for the nutrients to circulate through your system and deliver their supercharge by the time you’re knee-deep into heavy squats.

Here’s a more specific look at the optimal timing and dosage for some of the most common pre-workout ingredients.

Caffeine

Caffeine is the Tetris of pre-workouts — even people who don’t play video games are aware of its influence, while they might not really be clear on the details. As a supplement, caffeine has been shown to improve anaerobic power output and aerobic endurance, decrease feelings of fatigue, support mental focus, and improve overall energy and performance. (1)(2)

An effective dose of caffeine is roughly two to three milligrams per kilogram of body weight, or around 165 to 245 milligrams for a 180-pound (82-kilogram) person. (1) Caffeine hits peak concentration in most peoples’ systems within 45 minutes, but could be as long as two hours depending on their overall constitution. The typical half-life of caffeine is three to seven hours, depending on factors such as general activity level, body fat mass, and (interestingly) cigarette or alcohol use. (3)(4)

With a potentially long half-life — meaning caffeine is active in your system for a relatively long time — lifters who train in the late afternoon or evening would be better off choosing a non-stimulant pre-workout to get a workout boost without affecting your sleep and post-workout recovery.

Creatine

While some sports supplements are backed by little, if any, credible research, creatine monohydrate is one of the most thoroughly researched supplements on the market. Decades of in-depth data support the benefits of creatine, ranging from increased muscle growth and strength to improved short-term recovery, even improved brain health and cognitive function. (5)(6)

Creatine dosing and timing is somewhat unique, in that it’s not known for delivering immediate effects. Instead, common recommended practice is to saturate your body’s creatine stores for one to several weeks — either by using a short-term “loading phase” (taking five grams four times per day) for one week or by taking a standard “maintenance dose” (five grams per day) for up to 30 days. (7)

Taking a single dose of creatine has not been shown to be beneficial. (8) A standalone dose of creatine is very likely not harmful. However, if you’re not consistently taking creatine, a lone serving will offer no significant benefit.

Beta-Alanine

Beta-alanine is a popular and relatively common ingredient in pre-workout formulas because it’s been shown to improve short-term endurance, increase strength and power output, and decrease fatigue. (9)(10)

Beta-alanine is similar to creatine, in that consistent use (four to six grams per day in divided doses) has shown to deliver significant results. However, unlike creatine, taking beta-alanine sporadically in lower doses (one and a half to two grams) does appear to be beneficial, so regular intake may be useful but not necessary. (11)

With all that it offers by way of improved performance, beta-alanine does have a relatively short half-life. After roughly one hour, benefits significantly drop. Take this into consideration if your pre-workout contains beta-alanine — waiting too long to hit the hard sets may leave you missing out on its key benefits.

Arginine

Arginine is typically categorized as a “non-essential amino acid,” meaning you can get all the arginine your body needs for health and basic function through diet alone without specific supplementation. However, to use arginine as a strategic sports supplement, taking a dedicated supplement can be much more beneficial.

Doses of one and a half to three grams have been shown to improve athletic performance and decrease levels of fatigue. (12) Arginine’s primary method of action is by working as a nitric oxide (NO) booster. NO is associated with increased blood flow and stronger muscle contractions, making it a popular choice for the weight room as well as the bedroom. (13)

Arginine is relatively fast-acting and can reach peak effectiveness in as little as 20 minutes, with a half-life of up to two hours. (13) The combination of improved performance, relatively quick-hitting impact, and relatively long duration make it a tried and true pre-workout staple.

Citrulline

In some ways, citrulline is to arginine what the Power Glove was to the Wii Fit. Citrulline is a precursor to arginine, meaning citrulline essentially helps your body process arginine while delivering its various effects. On its own, citrulline yields similar, and potentially greater, effects on NO production compared to arginine. (14)(15) This can lead to an even more significant boost to circulation, muscle contractions, and endurance.

Citrulline is shown to be effective when three to six grams are taken per serving, and it yields a half-life of roughly one hour. Interestingly, higher doses of citrulline may slightly increase the effective duration of benefits, although they’re not necessarily associated with greater performance benefits. (16)

Benefits of Pre-Workout

The benefits of a pre-workout formula will largely depend on its specific ingredients. While you can generally expect to feel “more energy” from a pre-workout, the specific blend of components will affect the impact on your workout. By checking the labels and knowing what to look for, you can tailor your supplement plan to your training and goals.

Enhanced Mental Alertness and Energy

Likely the most common reason a lifter would use a pre-workout supplement, these formulations are designed to kickstart your engines when you’re dragging. A straightforward physical and mental energy boost is one of the most common benefits of any pre-workout. While caffeine is one reliable component, it’s not the only way to perk up before a hard workout and many efficacious pre-workouts are designed without caffeine.

Improved Strength and Power

Many pre-workouts may help you slap a few more pounds on the bar, either by eliciting stronger muscle contractions, stimulating your central nervous system, or other mechanisms. Moving more weight during a workout can trigger a greater strength stimulus, leading to a more productive workout.

Similarly, explosive short-term power (whether lifting weights or moving your body while sprinting or jumping) can be improved by many pre-workout ingredients via the same processes.

Increased Endurance

By delaying the onset of fatigue, reducing the sensation of fatigue (so you simply don’t “feel” as tired), or increasing your body’s ability to sustain long-term activity, a pre-workout can give you a boost toward the tail-end of a training session.

Being able to train longer than usual — whether it’s additional sets for more lifting volume or spending a few more minutes in a cardio session — can lead to greater long-term progress.

Faster Recovery Between Sets

Recovering between workouts is relatively easy. You’ve got hours and hours to eat, sleep, and relax. Recovering between sets is a different beast entirely. 60 or 90 seconds never seem to go so fast when you’re outside of the gym.

Many pre-workout ingredients improve your body’s ability to recover in short-term periods, including between sets. For example, creatine and beta-alanine can both increase your body’s ability to produce ATP. ATP is basically “fuel” for your muscle cells, so you’re recharging them more quickly and they’re ready to work in the next set sooner.

Side Effects of Pre-Workout

For all of the potential benefits they can offer, pre-workouts also offer some potential side effects. Here’s what to watch out for when adding a pre-workout to your training regimen. Note that some side effects can be mitigated by monitoring the doses of individual ingredients found in your pre-workout.

Digestive Upset

Unfortunately, certain supplement manufacturers have a “more is always better” approach to pre-workouts. This is particularly noticeable when companies treat milligrams of caffeine like a 21st century arms race.

While triple-digit caffeine levels are common and can definitely be effective, excessive caffeine intake can be a surefire way to sidetrack your workout with an upset stomach. Creatine is another popular ingredient which, depending on your individual response, may potentially lead to GI distress in some people.

Overstimulation

Taking a pre-workout and being fully amped up before you hit a deadlift PR is a great thing. Being fully amped up on the car ride home from the gym while sitting in traffic is definitely not a great thing.

When you choose to use a pre-workout, take steps to make sure you leave it all in the gym. Know your personal tolerance, read labels and check dosages, and time your pre-workout properly. Again, if you’re training later in the day and want to ensure a good night’s rest by avoiding stimulants, look for a pre-workout that’s specifically non-stimulating.

Skin Tingles

One side effect uniquely common to pre-workouts which contain beta-alanine is a “tingle” or itch. It’s typically caused by an overly high dose and is relatively short-lived, often lasting less than an hour. It’s considered to be caused by a type of sensory overload, rather than an actual allergic, histamine-based reaction. (17)

Interestingly, not all people consider this a “side effect” and some eagerly anticipate the sensation. It’s an individual preference, but the key is to remember that an effective dose is typically less than the tingle-producing dose. So if you’re lacking the itch, it doesn’t necessarily mean your supplement’s not working.

Level-up Your Pre-Workout

The overriding purpose for a pre-workout formula is to increase mental alertness and physical energy, improve endurance and/or power output, and enable a high-intensity training session. By paying a little extra attention to when you take your pre-workout, you might be able to conquer the final boss (last set) of your toughest workout.

References

1. Guest, N. S., VanDusseldorp, T. A., Nelson, M. T., Grgic, J., Schoenfeld, B. J., Jenkins, N. D. M., Arent, S. M., Antonio, J., Stout, J. R., Trexler, E. T., Smith-Ryan, A. E., Goldstein, E. R., Kalman, D. S., & Campbell, B. I. (2021). International society of sports nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 18(1), 1. https://doi.org/10.1186/s12970-020-00383-4
2. Grgic J, Grgic I, Pickering C, et alWake up and smell the coffee: caffeine supplementation and exercise performance—an umbrella review of 21 published meta-analysesBritish Journal of Sports Medicine 2020;54:681-688.
3. Skinner, T. L., Jenkins, D. G., Leveritt, M. D., McGorm, A., Bolam, K. A., Coombes, J. S., & Taaffe, D. R. (2014). Factors influencing serum caffeine concentrations following caffeine ingestion. Journal of science and medicine in sport, 17(5), 516–520. https://doi.org/10.1016/j.jsams.2013.07.006
4. Temple, J. L., Bernard, C., Lipshultz, S. E., Czachor, J. D., Westphal, J. A., & Mestre, M. A. (2017). The Safety of Ingested Caffeine: A Comprehensive Review. Frontiers in psychiatry, 8, 80. https://doi.org/10.3389/fpsyt.2017.00080
5. Chilibeck, P. D., Kaviani, M., Candow, D. G., & Zello, G. A. (2017). Effect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Open access journal of sports medicine, 8, 213–226. https://doi.org/10.2147/OAJSM.S123529
6. Rawson, E.S., Venezia, A.C. Use of creatine in the elderly and evidence for effects on cognitive function in young and old. Amino Acids 40, 1349–1362 (2011). https://doi.org/10.1007/s00726-011-0855-9
7. Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., Candow, D. G., Kleiner, S. M., Almada, A. L., & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14, 18. https://doi.org/10.1186/s12970-017-0173-z
8. Negro M, Cerullo G, Perna S, Beretta-Piccoli M, Rondanelli M, Liguori G, Cena H, Phillips SM, Cescon C and D’Antona G (2022) Effects of a Single Dose of a Creatine-Based Multi-Ingredient Pre-workout Supplement Compared to Creatine Alone on Performance Fatigability After Resistance Exercise: A Double-Blind Crossover Design Study. Front. Nutr. 9:887523. doi: 10.3389/fnut.2022.887523
9. Maté-Muñoz, J.L., Lougedo, J.H., Garnacho-Castaño, M.V. et al. Effects of β-alanine supplementation during a 5-week strength training program: a randomized, controlled study. J Int Soc Sports Nutr 15, 19 (2018). https://doi.org/10.1186/s12970-018-0224-0
10. Berti Zanella, P., Donner Alves, F., & Guerini de Souza, C. (2017). Effects of beta-alanine supplementation on performance and muscle fatigue in athletes and non-athletes of different sports: a systematic review. The Journal of sports medicine and physical fitness, 57(9), 1132–1141. https://doi.org/10.23736/S0022-4707.16.06582-8
11. Trexler, E. T., Smith-Ryan, A. E., Stout, J. R., Hoffman, J. R., Wilborn, C. D., Sale, C., Kreider, R. B., Jäger, R., Earnest, C. P., Bannock, L., Campbell, B., Kalman, D., Ziegenfuss, T. N., & Antonio, J. (2015). International society of sports nutrition position stand: Beta-Alanine. Journal of the International Society of Sports Nutrition, 12, 30. https://doi.org/10.1186/s12970-015-0090-y
12. Viribay, A., Burgos, J., Fernández-Landa, J., Seco-Calvo, J., & Mielgo-Ayuso, J. (2020). Effects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysis. Nutrients, 12(5), 1300. https://doi.org/10.3390/nu12051300
13. Koolwal A, Manohar J. S, Rao TSS, Koolwal GD. l-arginine and Erectile Dysfunction. Journal of Psychosexual Health. 2019;1(1):37-43. doi:10.1177/2631831818822018
14. Agarwal, U., Didelija, I. C., Yuan, Y., Wang, X., & Marini, J. C. (2017). Supplemental Citrulline Is More Efficient Than Arginine in Increasing Systemic Arginine Availability in Mice. The Journal of nutrition, 147(4), 596–602. https://doi.org/10.3945/jn.116.240382
15. Gonzalez, A. M., & Trexler, E. T. (2020). Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature. Journal of strength and conditioning research, 34(5), 1480–1495. https://doi.org/10.1519/JSC.0000000000003426
16. Moinard, C., Nicolis, I., Neveux, N., Darquy, S., Bénazeth, S., & Cynober, L. (2008). Dose-ranging effects of citrulline administration on plasma amino acids and hormonal patterns in healthy subjects: the Citrudose pharmacokinetic study. The British journal of nutrition, 99(4), 855–862. https://doi.org/10.1017/S0007114507841110
17. Liu, Q., Sikand, P., Ma, C., Tang, Z., Han, L., Li, Z., Sun, S., LaMotte, R. H., & Dong, X. (2012). Mechanisms of itch evoked by β-alanine. The Journal of neuroscience : the official journal of the Society for Neuroscience, 32(42), 14532–14537. https://doi.org/10.1523/JNEUROSCI.3509-12.2012

Featured Image: Parilov / Shutterstock

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While that inaugural competition was Lyon’s only appearance on a competitive stage, she would go on to draw attention with her physique in mainstream television and movie outlets, as well as modeling for artistic photographers including Helmut Newton and Robert Mapplethorpe. Unfortunately, on Sept. 8, 2023, Lyon died of cancer at age 70.

After her initial foray into bodybuilding, Lyon authored a book to guide women toward weight training — “Lisa Lyon’s Body Magic” — before transitioning into non-athletic displays of her physical prowess. She was featured in several relatively low budget films before becoming a consistent muse to artists, most notably the controversial American artist Robert Mapplethorpe.

In the early 1980s, Mapplethorpe took more than 100 black and white photographs showcasing Lyon’s eye-catching physique. His work presented her then-uncommon muscularity in a variety of dramatic, sometimes provocative, poses. The collection of art culminated in a published book, “Lady, Lisa Lyon.”

Lyon’s striking figure also inspired comic book writer and artist Frank Miller in 1981 to create the athletic and formidable character Elektra. A native Californian and regular of bodybuilding hub Gold’s Gym, Lyon eventually struck up a friendship with bodybuilding legend Arnold Schwarzenegger.

For her achievements in helping to bring myth-busting attention to the benefits of weight training for women while redefining the concept of female muscularity, Lyon was inducted into the IFBB Hall of Fame in 2000. In a short video documentary released in 1987, “Lisa Lyon: A Portrait of Power,” she described her approach to training as a driver of aesthetic exhibition.

“… When I go into the gym, I’ve always defined myself as an artist. I’m talking about redefining my own body and my own image. Not just for myself, but as an art and product. As something that I will then present, aesthetically, to the public. So that’s my concept of resculpting my body, of creating an entirely different image of woman.

What I would like for people to do when they see me posing on stage is to say, ‘What planet did that come from? What kind of animal is that?’ To go beyond their idea of what a woman is, beyond their definition of what a human is. To make them question, through my work, their own concepts of themselves, their own limitations of the flesh.

When you have this kind of body where you’re able to do what you want, where you’re able to be more sensual, where you’re more capable, you’re able to become a better survival machine redefining yourself as an animal on this planet. And at the same time, to present a very classical aesthetic. To just present something that I consider is beautiful.”

As per an announcement from Lyon’s family, donations may be made to the Lisa Lyon Fund at StandUpToCancer.org/LisaLyon, which benefits cancer research and treatment.

Featured Image: @this_is_bodybuilding / Instagram

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On Sept. 6, at the 2023 International Weightlifting Federation (IWF) World Weightlifting Championships held in Riyadh, Saudi Arabia, Morris set a Junior World Record performing a 168-kilogram (370.4-pound) clean & jerk. This earned him a gold medal in the event which, to make the feat even more spectacular, is the first time since 1972 that an American Mens competitor has earned gold in the clean & jerk at this prestigious competition.

This accomplishment wasn’t Morris first claim to a record-setting clean & jerk. He first captured the Junior World Record in 2022 and has pushed it even higher on three occasions.

Hampton Morris (61KG) | Clean & Jerk Record Progression

• 160 kilograms (352.7 pounds) — 2022 IWF Junior World Weightlifting Championships
• 162 kilograms (357.1 pounds) — 2022 IWF Pan-American Championships
• 163 kilograms (359.3 pounds) — 2022 Pan American Junior Weightlifting Championships
• 168 kilograms (370.4 pounds) — 2023 IWF World Weightlifting Championships

Morris broke his own records with two of those lifts (162 kilograms and 163 kilograms) while besting his peers to set both his initial record and the most recent. In August 2023, Morris was successfully completed an even heavier lift — 175 kilograms (385.8 pounds) — during a training session, though his body weight at the time was unclear.

Unfortunately, Morris’ overall performance at the 2023 World Weightlifting Championships was less than ideal. His first clean & jerk attempt was a relatively comfortable opening weight of 163 kilograms (359.3 pounds). He then earned a red light by failing his second lift (168 kilograms/370.4 pounds). Morris was able to rally by locking out 168 kilograms (370.4 pounds) to secure the event win, gold medal, and Junior World Record.

Prior to the clean & jerk, he was unable to successfully complete any of his 123-kilogram (271.2-pound) snatch attempts and was subsequently unable to post a total for the comptition.

The IWF World Weightlifting Championships continue taking place from Sept. 4-17, which serves as a qualification event leading up to the 2024 Summer Olympics in Paris, France. Without posting a total on the leaderboard of the World Weightlifting Championships, Morris’s participation in the Summer Games is not yet decided.

Featured Image: @hamptonmorris / Instagram

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Elkins, who turned pro as a natural bodybuilder (Men’s Open division) in 2015 before earning a Men’s Physique pro title in 2019, has been a competitor for 10 years and shows no signs of slowing down.

He is currently prepping for two upcoming contests — the 2023 WNBF Pro Universe, taking place on Sept. 23 in White Plains, NY and the 2023 WNBF KAGED World Championships set for Nov. 18-19 in Seattle, WA. Elkins provided some training insights with a video posted to his YouTube channel on Sept. 5, 2023, detailing a glute and hamstring-focused workout while also featuring his go-to method for training abs.

The WNBF, the organization in which Elkins has competed for more than eight years, prides itself on being one of the most stringently drug-tested bodybuilding federations — incorporating polygraph testing as well as in-contest and offseason drug testing. Their goal is encourage natural competition without the assistance of performance enhancing drugs, including anabolic steroids.

At the time of the video’s filming, Elkins was roughly three weeks out from the WNBF Pro Universe contest and stated that his current condition was already set for presentation. For context regarding his overall physique, he has previously stated that he is 5-feet, 6-inches tall.

“This morning, I weighed in at 154.1 [pounds/69.9 kilograms], which is a little bit surprising because last year for the first show [2022 WNBF Pro Universe], I got down to 148 [pounds/67.1 kilograms]. Some of my friends are saying that they don’t think I’ll even need to get under 150. I know by Worlds, I’ll probably be close to 148, but last year I got down to 143 … but I do feel I look the best I’ve ever looked and I’m really excited.”

Before leaving for the workout, the 39-year old Elkins mixed up an intra-workout formula containing BCAAs, as well as creatine. Due to the time of day, he opted to avoid any pre-workout stimulants.

He then walked to the gym for his training session, where he planned to target his posterior chain — glutes and hamstrings — paired with some abdominal work. He was joined by his girlfriend/training partner, as well as his 11-year old son (who was briefly shown performing a back workout of his own).

Barbell Hip Thrust

Elkins began his workout with the barbell hip thrust, an efficient glute-focused exercise. He was shown performing three sets for eight to 12 reps, but the specific weight wasn’t provided. Elkins made sure to set his feet in a position that allowed his thighs to be parallel to the ground in the top position, with a 90-degree knee angle for optimal stability and muscle recruitment.

Lying Leg Curl

Moving into the second exercise, Elkins complained of low energy and lightheadedness due to having eaten only 1,000 calories during the day, including just 68 grams of carbohydrates. Still, the champion bodybuilder progressed to training his hamstrings with lying leg curls. Elkins was shown on video performing one set of 10 reps, but didn’t clarify if that was the entirety of the leg curls.

Single-Leg Glute Press

Elkins proceeded to a unique leg exercise — a single-leg glute press, performing a “back kick”-style movement to recruit his glutes and hamstrings. He performed one set of 10 reps on camera, previously noting that his glutes were “already done” with the movement.

Elkins then moved into the ab training portion of the workout. He explained that he’d been “lazy” in neglecting direct ab training throughout contest prep, relying on his strong genetics to carry him through. Still, he targeted them with an intense superset of paired exercises on a decline bench without additional resistance.

Decline Crunch

Elkins hooked his feet into the support pads and reclined his upper body fully onto the bench. He performed 12 slow and steady repetitions using a full range of motion, moving from flat on the bench to completely crunched forward, before switching immediately to the next exercise.

Reverse Crunch on Decline Bench

Elkins inverted his body position, grabbing the leg support handle with both hands and extending his legs straight. He again used a full range of motion for the reverse crunch, bringing his legs from floor-level to above his head, while raising his hips nearly above his shoulders. He completed nine repetitions before ending the set. He didn’t detail how many total sets were performed, but the Men’s Physique champion did offer some ab training advice.

“The key on these decline sit-ups is a full stretch at the bottom. You’re getting spinal flexion because that’s what works the rectus abdominis [ab muscle]. This is my favorite ab superset because it works the entire abs from top to bottom. This one [decline crunch] you’re getting more focused on the top, you’re getting both a contraction and stretch. And then on the reverse crunches, you’re getting a great lower ab workout and you’re really controlling that negative [lowering or stretching phase]. All about that spinal flexion.”

With a pair on contests on the horizon, Elkins’ short-term plan seems in place — earning more pro victories to further cement his legacy. A win at the 2023 Pro Universe would be his third consecutive time capturing that Men’s Physique title, while wining the 2023 World Championships would be a repeat of his 2022 performance.

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The ’23 Olympia will be Dauda’s second appearance at the sport’s tentpole contest, having placed sixth in his 2022 debut. Based on a video Dauda posted to his YouTube channel on Sept. 6, 2023, he’s dialing in every detail to capitalize on the upcoming competition. Dauda took the time to explain a full day of his nutrition as the contest looms.

Dauda introduced the video, stating the he woke up shortly before filming and had already completed a 15-minute cardio workout. He was looking forward to a breakfast to boost his energy and mood.

Meal 1

• 100 grams (two-thirds cup) oats, one scoop whey protein powder, and water
• Five whole eggs

Dauda began his day drinking a hearty protein shake while eating a plate of scrambled eggs. He clarified that he eats similar foods during both his offseason and contest prep diets, but reduces the portion size as contests approach. This will naturally reduce his overall calorie intake. In the offseason, Dauda explained that he also has protein shakes between meals for additional calories.

Meal 2

• 250 grams (one cup) baked sweet potato
• 200 grams (seven ounces) steak

While getting the meal onto his plate, Dauda explained that he cooks multiple portions in advance and freezes them for convenience. That allows him to simply defrost and heat his necessary food with minimal prep time. This sweet potato and steak meal was one example of a “heat and eat” meal.

Meal 3 — Pre-Workout Meal

• 250 grams (one cup) spaghetti
• 180 grams (6.3 ounces) 95% lean ground beef

As he prepared for a leg workout, Dauda fueled up with a solid food meal while preparing two shakes to take to the gym — one intended to maximize the muscular pump during the session and another to replenish his exhausted muscles immediately afterward.

Dauda clarified that his personal preference was to eat his pre-training meal as close to the workout as possible, occasionally eating at the gym’s reception counter right before training. While other lifters more commonly leave time to digest before attacking an intense training session, the Arnold champ and Olympia contender has clearly found a formula that works for himself.

During Training

• One scoop pre-workout mix
• One scoop intra-workout mix (powdered carbohydrates and BCAAs)

Post-Workout Shake

• Two scoops whey protein powder, one scoop cyclic dextrin (powdered carbohydrates)
• One banana

The workout was shown in a montage without providing the exact sets and reps performed. Dauda was shown completing a variety of leg curls, supersets of hack squats and leg extensions, and Smith machine squats.

Meal 4

• Two cups white rice
• 250 grams (8.8 ounces) grilled chicken breast
• Vegetables

After returning from the gym, Dauda heated his next solid meal. Again, he relied on the convenience of reheating previously cooked foods — rice and chicken — this time adding an unmeasured but ample side of vegetables. Dauda said he was looking forward to eating this post-workout meal quickly so he could then take a nap, which he said was essential for muscle growth.

“That’s how you grow, baby. Train, eat, sleep, train again. Recovery means growth and, as we’ve all seen, I grow in prep. As long as you’re breaking down muscle and muscle’s recovering, it’s growing. Simple trick for you all. Don’t believe that, just because you’re prepping, it means you can’t grow muscle.”

Meal 5

• One and a half cups white rice
• 250 grams (8.8 ounces) grilled chicken breast

For his next feeding, Dauda repeated his previous meal with slight adjustments. He decreased the rice to reduce his carbohydrates, reasoning that they’re not as necessary since he’s further removed from the workout. He also omitted the vegetable because, as he frankly admitted, he ran out.

Meal 6

• 180 grams (6.4 ounces) salmon

Dauda ended his day with a simple meal of salmon. He took the opportunity to cook several pieces as once, prepping in bulk for the coming days, before eating one piece immediately.

Before Dauda can claim the title of Mr. Olympia, he’ll have to battle on stage against defending champion Hadi Choopan, 2022 runner-up Derek Lunsford, and a lineup of formidable competitors. If he continues improving on the size, shape, and symmetry he presented at the Arnold Classic, Dauda could make the contest a tight race.

Featured Image: SAMSON DAUDA / YouTube

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Her latest record-setting performance during the 2023 World Deadlift Championship (WDC) should have been no surprise to anyone following her trajectory in the strength sport. Underdown became the first woman to deadlift 318 kilograms (700 pounds).

The World Deadlift Championship took place as an adjunct competition during the 2023 Giants Live World Open (GLWO). While some athletes only participated in the WDC, athletes in both contests performed the deadlift in progressively heavier rounds and scores from the WDC-only competitors did not affect athlete rankings in the GLWO.

Underdown completed the deadlift using only a pair of lifting straps for support. While a lifting suit was allowed under strongman rules, she opted against using one and relied on her own pulling power.

With her latest World Record, Underdown broke her own deadlift record of 305 kilograms (672 pounds) set during the 2023 UK’s Strongest Woman contest in May. The 318-kilogram (700-pound) deadlift is officially the heaviest deadlift pulled in competition by a female strength athlete in either strongwoman or powerlifting.

While competitive powerlifters are not allowed to use lifting straps, the heaviest deadlift in a suit belongs to Becca Swanson who pulled 314.9 kilograms (694.4 pounds) during the 2005 World Powerlifting Congress (WPC) WPO European Semi Finals.

The Rest of the Competition

Aside from Underdown’s continued deadlifting dominance, the WDC and GLWO delivered on other fronts. In the men’s deadlift competition, Graham Hicks came out victorious with a massive 470-kilogram (1,036.1-pound) pull.

Hicks’ winning deadlift didn’t set a World Record or capture the Giants Live standing offer of $50,000 to anyone completing a 505-kilogram (1,113.3-pound) deadlift. However, his performance still bested fellow strongmen including 2022 WDC champion Rauno Heinla and Ivan Makarov — both of whom peaked at 455 kilograms (1,003.1 pounds) during the competition.

The primary contest — the 2023 Giants Live World Open — was won by Evan “T-Rex” Singleton. It was his second GLWO title, having previously won in 2021. It is also his second contest win of the 2023 competitive season, adding to his victory at the 2023 Giants Live Strongman Classic in July.

Underdown’s Next Step

After claiming yet another record, Underdown hasn’t officially announced her next competitive plans. However, in a recap posted to her Instagram following the contest, Underdown made it clear she’s not taking her continued excellence lightly.

“I started this journey [five] years ago and I never thought I’d get this far! But I’ve got much more to give! … I’m strong. I’ve always been strong and I work really [expletive] hard! I love this sport and I can’t wait to help pave the way for the women!!”

Featured Image: @lucyunders_strongwoman / Instagram

The post Lucy Underdown Breaks Record at 2023 World Deadlift Championship as First Woman to Deadlift 318 Kilograms (700 Pounds) appeared first on Breaking Muscle.