This is a common response I receive when explaining that I am a strongman athlete. While fighting off the urge to roll my eyes, I smile and explain that despite their disbelief, the sport of strongman for women is very much real and is growing rapidly.

“Strongman? But you’re not a MAN!”

This is a common response I receive when explaining that I am a strongman athlete. While fighting off the urge to roll my eyes, I smile and explain that despite their disbelief, the sport of strongman for women is very much real and is growing rapidly.

The Legacy of Strongwomen

The history of women in strongman is unique, dating back to the 1880s. During this time, the majority of strongmen were circus performers and entertainers who made a living by performing superhuman feats of strength for an audience. Here’s a glimpse of some notable strongwomen in history.

Josephine Blatt, aka Minerva: Blatt was born in the 1860s and was recognized by The Guinness Book of World Records as having lifted the greatest weight ever by a woman. She was known for breaking horseshoes with her hands and breaking steel chains.

Laverie Vallee, aka Charmion: Vallee was a trapeze artist with great strength who gained popularity around the same time. One of her most notable performances was filmed by Thomas Edison.

Kate Brumbach, aka The Great Sandwina: Historically known by the title of Strongest Woman in the World, Brumbach grew up in a circus family and toured the United States with the Ringling Bros. and Barnum and Bailey Circus. She was known to press her 165-pound husband above her head using one arm, and carry a half-ton cannon on her back.

Strongwoman Laverie Vallee “Charmion” (1875 – 1949). [Photo credit: Anonymus [Public domain], via Wikimedia Commons]

Strongwomen of Today

Fast-forward to recent years, these strongwomen have been taking the world by storm with incredible feats of strength:

Jill Mills: 2001 IFSA World’s Strongest Woman Champion, winner of all events at the 2002 Northeast Showdown Pro Strongwoman, 2002 IFSA World’s Strongest Woman Champion, 2004 Strongest Woman Alive champion.

Donna Moore: Britain’s Strongest Woman 2014 and winner of the Arnold World Strongwoman Championship 2016. She also holds the world record for Max Atlas Stone: 327.58lb to a 44″ platform.

Kristin Rhodes: America’s Strongest Woman title in 2007, 2008, 2009, 2011, 2012, and 2013. She won the Strongwoman World Championship in 2012, and the Strongwoman Arnold Classic title in 2014 and 2015. She also holds the record for max log press at 250lbs.

Strongwoman Competitions Upcoming

2016 is a tremendous year for Strongwoman athletes, with the creation of professional contests in two of the major strongman federations: Strongman Corporation and US Strongman. Be on the lookout for these groundbreaking events this year:

Strongest Woman in the World 2016

When/Where: August 27-28, Jacksonville, FL

The Strongest Woman in The World 2016 will be the first-ever professional Strongwoman contest. This event will serve as the qualifier for the Arnold Pro Strongwoman event at the Arnold Sports Festival in 2017. The top ten women from this event will be invited to compete at the Arnold Pro Strongwoman Competition.

Pro Women’s Worlds

When/Where: October 28-29, 2016, Kentucky Muscle Strength & Fitness Extravaganza

A US strongman competition, offering cash prizes for overall female winners in first, second, and third place, as well as the overall female deadlift will be entered into the chance to earn XPC Arnold Deadlift Championship at the Arnold Classic 2017.

Arnold Pro Strongwoman

When/Where: March 2-5, 2017, Arnold Sports Festival, Columbus, OH

Modeled after the Arnold Strongman Classic, also taking place at the Arnold Sport Festival, which is the regarded the most prestigious title in professional strongman. Strongwomen will compete for over $10,000 in cash prizes and the Katie Sandwina Trophy.

A Growing Sport

With the growing popularity of CrossFit, powerlifting, and the mentality that “strong is sexy,” more women are venturing to the weight room to try a new form of fitness. I encourage you to check out the Professional Strongwoman events and see what these incredible ladies can do, and who knows? Perhaps it will inspire you to sign up for a strong(wo)man competition yourself.

More on strongman training:

How to Train for Strongman at Any Gym

A look inside strongman:

Why You Should Listen to Strongman Odd Haugen

The post Beauty in Strength: The Rise of the Strongwoman Athlete appeared first on Breaking Muscle.

Option 1. Plan on Not Planning

If your vacation is during your off season, you are in a bulking phase, or you do not have any competitions coming up in the next 3-4 months that would require you to cut for a weight class, this may be a good option for you. Dieting can be stressful both physically and mentally, and vacations are a great time to de-stress and break out of your routine. You can still maintain a healthy lifestyle by choosing healthier food options such as grilled meats and fruits and vegetables instead of fried foods.

Sometimes you need to shake up your routine to keep your body guessing. A small mental break of not preparing every meal in advance will free up space for other thoughts and lower stress levels. The sacrifices you make for your training do not solely affect your life, they affect the lives of those around you as well. Your loved ones miss you if you often pass up social gatherings in order to train or avoid unhealthy eating temptations. Taking a short break will allow you to reconnect with those around you who may not understand your lifestyle choices.

Option 2. Go In With a Game Plan

You can do your best to prepare, but sometimes life happens. You may be eight weeks out from a bodybuilding show or weightlifting competition and you need to travel for one reason or another. There’s nothing like spending ten days in an all-inclusive resort to completely derail all of the hard work you’ve put into preparation. The temptation will be there, but you can get through it, if you have a plan. I know, because I’ve done it, and you can too.

Before you pack your suitcase, take some time to research the area you are traveling to, and make a list of places where you will be able to get healthy foods. This list can include: grocery stores, restaurants with healthy options, local food services, and local gyms/CrossFit boxes. You should also find out if you will have access to a kitchen or microwave where you are staying.

If you are staying in a hotel or timeshare with access to a kitchen, you can go to the grocery store and cook your own meals. Another great option is Airbnb, where you have the opportunity to stay in someone’s house. Contact the home owner to ensure you will have access to the kitchen in advance.

Don’t let worrying about macros distract you from your down time. [Photo courtesy of Pixabay]

Local gyms and CrossFit boxes are one of your best resources for healthy options in the area because they are filled with people who care about being healthy. A lot of gyms offer prepared meal services that can be ordered online and delivered to the local gym. Contact a few places before you go and see if they will allow you to order meals in advance and pick them up at the gym when you arrive. Ask the locals for recommendations. Yelp and other review sites offer honest reviews of the local fare, and more. In large cities you can often find lists of the best healthy options in town.

Going on an all-inclusive vacation while trying to stick to your plan will be a test of your will power, but it can be done. Before you set foot in the resort, have a talk with yourself and decide if you will have cheat meals, how many, and if you will consume any alcohol. You need to stick to this decision. Tell your travel companions, post it on Facebook, do whatever you need to do to keep yourself on track with this plan. I spent 7 days in an all-inclusive resort in Punta Cana while preparing for an NPC Bikini Competition. If I can do it, you can too.

Plan, Enjoy, and Relax

If you are tracking macros or sticking to a programmed nutrition plan, then you already know what the good choices are while traveling. It is your responsibility to choose them. If you are eating at a restaurant or buffet, choose fish or lean meats that are grilled, instead of battered and fried, and ask for fresh fruits and vegetables with no sauce, or sauce on the side.

Spend your calories like money. You wouldn’t blow all of your money on cheap, ugly souvenirs that you don’t want, so why would you do the same with your macros? One of the most valuable pieces of advice I have ever received to stay on track with a diet is this mindset: if I am going to splurge on a cheat meal, it is going to be worth it.

Enjoy your relaxation time, see the world and make the most of your vacation, but don’t sacrifice your goals during your adventures. Think before you leave: Decide whether you will be sticking with your program while on the go, and do research on your destination before you arrive. Happy and healthy travels, everyone!

Flying to your designation?

Healthy Airport Travel Made Simple

The post How to Stick to Your Nutrition Goals While Traveling appeared first on Breaking Muscle.

To properly fuel your body for performance in the gym and to build your dream figure, you need to take a look at what goes into your body. If this is the part where your eyes glaze over and you tell yourself “I could never be that organized,” or “I’m terrible at cooking,” let me assure you meal preparation does not have to be scary. If you are truly committed to your fitness goals, you need to make nutrition a priority.

All you need is a plan. Here are a few tips to help you get started.

Does the thought of filling an empty shopping cart for meal prep make you sweat? It doesn’t have to. [Photo courtesy of Pixabay]

Make Time to Plan

Figure out what you want to eat in the upcoming week, and how many meals you need to cook. Choose a few recipes that you would like to prepare, look through your refrigerator to see what ingredients you already have, and determine what you need to purchase. I like to read my local grocery ad for sales. I meal prep Sunday, with some additional cooking on Wednesday or Thursday, as needed. Pick one day when you have a few hours free to buy groceries and then prepare them as soon as you get home. On an average Sunday I go to the grocery store around 1:00pm and complete my meal prep by 3:30pm. This time may vary for you depending on the amount of food you are going to prepare.

Example meal prep timeline:

• 1:30pm – Return from the grocery store. Turn on music, preheat oven, and heat water for tea. Remove all food from grocery bags and store anything that will not be prepared today. Cut and season fish and meat. Place chicken in the crock pot and fish/meat in the oven and set a timer. My favorite go-to recipe is shredded crock pot chicken. It requires literally no preparation, and you can season your chicken as desired for different meals. I typically top it with salsa, or use it in stir-fry’s.
• 2:00pm – Once the meats are cooking, I clean up their prep station and wash and chop produce. Any produce that will not be cooked right away goes into the refrigerator for later use.
• 2:30pm – Around this time smaller meats and fish will be done cooking. When there is room in the oven, I’ll roast sweet potatoes and veggies. I also load up my rice cooker and let it go to work. Then steam veggies, typically broccoli or asparagus, which take about 5 minutes.
• 3:00pm – Put away cooked meats, rice, and steamed veggies. Clean up the kitchen.
• 3:30pm – Relax!

Start Small

Don’t overwhelm yourself with too much at one time. Start by picking one new recipe, and gradually add in new recipes every few weeks. Alternatively, you don’t have to cook any food during your prep time if you don’t want to. Washing fruits, chopping veggies, and dividing nuts and other snacks into individual portions will be a huge time saver, and help you stay away from the vending machine when hunger strikes. Every little bit of planning and preparation will help make your week a little bit easier.

Don’t Procrastinate

Start preparing your food right when you get home from the grocery store. Throw meat and fish in the oven and slow cooker, and wash fruits and chop veggies right out of their grocery bags. This makes me more likely to grab something healthy when I want a quick snack, since the produce is ready to eat. Vegetables not being cooked right away are placed in the refrigerator to be used as needed throughout the week.

Have Fun

Celebrate yourself for making your health a priority and have some fun while you prep. Put on your favorite music, dance around, and sing along. My favorite cooking music is Frank Sinatra radio on Pandora. I fix myself a cup of tea, put on the tunes, and get to work. If you pair your prep time with something you enjoy, you will be more likely to be consistent with it on a weekly basis. Meal prepping is only a chore if you make it feel that way.

Plan for Success

Step one is to make a plan. Ask yourself the following questions before you get to work:

• What foods and/or recipes do I want to cook?
• How many servings do I need to make?
• How many snacks do I need to prepare?
• What do I need from the grocery store?
• What foods take the longest/shortest to cook?

If you feel overwhelmed, start small by using your meal prep time to wash and cut produce, and gradually add tasks as you feel comfortable. If you start to feel stressed out, take a step back and determine what is bothering you, then change it. Consistency is important, and you will be more likely to make meal prep a habit if you are having fun.

Need More Meal Prep Advice?

Save Hours and Dollars: Streamline Your Meal Prep

The post Fundamentals for Meal Prep Phobics appeared first on Breaking Muscle.

These days, competitors have a general idea of the events and weights that will be used in advance of the competition. But there’s no guarantee that you will be able to get your hands on the actual implements, or even a similar piece of equipment, before contest day.

Strongman events are unlike other strength sports because they don’t have set movements or events. There was a time when events were unannounced prior to a strongman competition. Folks would find out what torture the event coordinator had in store for them when they arrived.

These days, competitors have a general idea of the events and weights that will be used in advance of the competition. But there’s no guarantee that you will be able to get your hands on the actual implements, or even a similar piece of equipment, before contest day.

That being said, there is no excuse for showing up to a strongman competition unprepared.

Plenty of events can be simulated in an average “globo-gym” setting. I spent the past year training at a Retro Fitness four days per week and only one day of strongman work on the weekend. In this article, I will go over some of the main events in a typical strongman competition, and how to simulate them in your neighborhood gym.

Not having every possible implement in your gym is no excuse for showing up to a strongman competition unprepared.

The Deadlift

The deadlift is the bread and butter of the strongman competitor’s training. There will be some sort of deadlift variation in every contest, so if you want to be competitive in the sport, the deadlift is where to begin.

You can train the deadlift in almost any gym, since you only need a bar and plates. Deadlift at least one day per week, building up to a heavy weight on working sets. If your deadlift is weak, add a second day of programming that includes a different variation (deficit, banded, paused, etc.) at a lighter weight.

Ditch the straps. Grip and forearm strength will take you a long way in this sport, and there is no sense in missing out on extra grip work while training. If straps are permitted in a contest, make sure to practice with them first, but do the majority of your deadlift training strap-less.

Deadlift variations found in competition: 

• Conventional Deadlift: This is a standard deadlift (no sumo stance). You will typically have three attempts to hit a max single, with 50lb jumps for men, and 20lb jumps for women.
• Axle Bar: A standard barbell is 1 inch thick, while an axle is 2 inches in diameter. If you don’t have access to an axle bar, purchase a set of fat gripz and slap them on a standard barbell.
• Deficit Deadlift: A great way to train for deficit deadlifts without a platform is to stand on plates (3-4 inches for men, 2-3 inches for women). This will also improve your conventional deadlift if you struggle to break the weight off of the floor.
• Hummer Tire/18in Deadlift: Instead of pulling from below the ground like in a deficit deadlift, you are pulling the bar from a higher position. To simulate this event, stack plates on the ground under the plates on your bar. For an 18-inch deadlift, the distance from the ground to the bar should be 18 inches.
• Car Deadlift: A trap bar is a good tool to train car deadlifts. The car deadlift platform will typically have handles at your sides, similar to the grip of a trap bar. Load it up heavy, and go for reps. A shrug machine makes a great car deadlift simulator.
• Car Squat: I am grouping the car squat in with the deadlift because there aren’t many squatting events in strongman. Even so, squats are an essential lift that will increase your overall strength, so don’t neglect them. The best way I have found to simulate a car squat is on a Smith machine. You will certainly get some funny looks, but at least you’re not curling in the squat rack.

Axle bar deadlifts will test your grip strength as much as your pulling power. Ditch the straps in training to enhance your grip.

The Press

Being a good presser is necessary in the sport of strongman. Strict press, push press, and single arm press are all important exercises to improve your overhead strength.

Pressing should be done on a weekly basis with additional shoulder work to increase shoulder stability to support heavy loads.

Pressing variations found in competition:

• Log Clean and Press: It is difficult to train for a log press without a log. Barbell clean and jerks are a great assistance tool, as well as pressing overhead with a Swiss bar, but moving a log is vastly different than a barbell. If you can, go out of your way to find a log to train with.
• Axle Bar Clean and Press: Similar to the axle deadlift, this movement can be simulated by putting fat gripz on a barbell. Remember, the axle bar does not spin like an Olympic weightlifting bar. In addition to the conventional clean, another method that can be used is the continental clean.
• Circus DB: The Circus dumbbell is a single-arm press where the dumbbell can be brought to the shoulder with two hands and then pressed or jerked with one arm. Training for this event can be done by performing single arm dumbbell presses, and by adding fat gripz onto the dumbbells for an extra challenge.
• Viking Press: The Viking press uses a bar with two handles stemming off of a fixed point. The press extends up and forward, towards the fixture, instead of straight up like an overhead press. Kalle Beck of Starting Strongman has a great Viking press simulation.

Loading Events

Loading events in strongman competition present endless possibilities. The best way to prepare for a loading event is to pick up a heavy object and place it on a platform or over a bar.

You will expend a lot of energy on these events, so I recommend making one day of your training week an “event day,” and practice multiple event movements, including loading. This will help you gauge the maximum weight you can load if you are already fatigued from deadlifting or squatting.

Loading variations found in competition:

• Atlas Stones: These events typically involve moving stones over bars or on to platforms of varying heights. The best way to train for atlas stones is to use them. I highly recommend finding a gym that has some, and practicing with them. Many CrossFit gyms are investing in stones, so they are fairly easy to find.
• Sandbag: Sandbags are a versatile implement that can be carried, loaded onto a platform, or loaded onto something that can then be dragged. They are probably the most affordable and easiest of all of the equipment to make, so I suggest buying your own and using it at home.

Many CrossFit gyms have an array of Atlas stones on hand already, so you may not need your own.

Carrying Events

Carrying, holding, and moving events may be the simplest to train for. The best way to prepare for moving events is to pick up a heavy object, and move with it.

If you know what implement will be used in competition, find an object similar in size and weight, and practice carrying it. These events can vary, but typically they are measured by time in a set distance, or max distance in a set time.

This is another item to add to your event training day, separate from conventional lifting days.

Carrying events found in competition:

• Sandbag Carry: The sandbag is typically bear-hugged or carried in front of the body, no shouldering allowed. These events can be for time or distance.
• Keg Carry: Similar to the sandbag, the keg carry event is a front-hold carry. Kegs are fairly easy to find, so go out and buy one, fill it up with water or sand, and carry it for 100ft runs.
• Conan’s Wheel/Zercher Carry: These are front-loaded carries with the bar resting in the crook of your elbow. Train with a heavy barbell and do max holds. Practice breathing with the weight pushing down on you. This event never feels good, so it’s best to build up a tolerance with being uncomfortable.
• Yoke Carry: Unlike the carries mentioned above, the yoke walk is a posterior load, with the weight resting on your back and shoulders. To simulate the yoke carry, load a heavy barbell and place it on your back. Heavy holds are great for core stability, but walking with the weight on your back is ideal for competition training.
• Farmers/Frame Carry or Hold: The farmer’s handles and frame are gripped from the side of the body and deadlifted to a standing position. At this point, they will either be carried or held in place. The best way to prepare for these events is with a trap bar or heavy kettlebells. In competition, the weight will be very heavy, probably close to a max deadlift. These events are an excellent test of both physical and mental strength.
• Tire flips: This is the event that is difficult to simulate in the gym. If you know that this event is going to be in your competition, find a tire and start flipping.

Pulling Events

If you ask the average person what they know about strongman, they will probably say “aren’t those the guys who pull trucks?” Pulling events are always a crowd favorite, so you better step up your game.

The key in this event is to stay low and keep moving. Once the wheels start turning, momentum will be in your favor, but it is hard to start again once you stop.

Truck pull events can either be a harnessed pull with the truck behind you, or a seated pull facing the truck. They are typically a set distance for time.

The best way to train this event is to put a car or truck in neutral, harness yourself to it, and pull. If that isn’t an option, sleds are a great alternative. You can find inexpensive options online if your gym does not have a sled.

Train What You Can, Expect the Unexpected

This is not an all-inclusive list of events, but part of the fun in strongman is expecting the unexpected. Your first priority in strongman is being strong.

Without strength, you will not get very far. Focus your training around the deadlift, overhead press, and squat. Use weighted holds and carries for core strength, and your assistance work should include cleans, rows, curls, abs, and grip work.

For specific training plans, check out these programs:

• A list of training resources and a free 12-week program from Starting Strongman
• A 12-week training cycle by Breaking Muscle 

If you absolutely cannot find a gym with strongman equipment to train once a week, invest in a few implements and train at home. A sandbag, keg, sled and a pair of fat gripz should be enough to get you started. Now go forth and do strong things!

More Strongman Strategies and Secrets:

• Why You Should Listen to Strongman Odd Haugen
• Must-Have Equipment for Strongman Training
• 4 Needless Mistakes You’re Making in Strongman Training
• New on Breaking Muscle Today

Photos courtesy of The Training Hall.

The post How to Train for Strongman at Any Gym appeared first on Breaking Muscle.

If you’re a female athlete, you’ve probably heard one or all of these things before. Between comments from well-meaning relatives who don’t understand your passion for fitness and Internet trolls who have probably never been inside a gym, these comments can be infuriating and exhausting.

Quite frankly, I don’t think it is anyone’s business what type of body another person has or desires. The fitness community has an incredible opportunity to share knowledge through social media, but for some reason, instead of building each other up, the majority of people are judging and critiquing others. How about we cut out the negativity and start working together to revolutionize the fitness world?

Here is the framework for ladies (or fellas, all are welcome here!) who are interested in building muscle mass.

Exercises like the overhead press, squat, and deadlift are classic strength-builders for a reason. They work.

1. Fuel Your Body

The timing of your meals is as important to your muscle growth as the actual work you put in at the gym. It is commonly believed that the window of opportunity to replenish your nutrients is within 30 minutes of a workout. If you train more than 3-4 hours after your last meal, it is beneficial to consume protein (20-40g) as soon as you are finished to repair the breakdown of muscle and initiate growth and recovery. This can be in the form of a protein shake, meat, eggs, yogurt, or other protein sources. It should be noted that this small window of refueling is unnecessary if you have consumed a protein-rich meal within 3 hours of training.

2. Eat Balanced Meals

Start each meal with protein, which is the foundation for growing strong, lean muscle. Aim for about 1g of protein per pound of bodyweight. Add carbohydrates to give you energy, especially on heavy training days. Over time, if you notice an increase in body fat, lower your carbohydrate intake on rest days and consume most of your carbohydrates prior to exercise. Supplement your meals with healthy fats for satiety, such as coconut oil, avocado, and nuts.

3. Supplement as Needed

Supplements can improve performance and increase mass when used in addition to a well-rounded diet. Here are a few of my favorites:

• Protein powder is a convenient post-workout option.
• Fish oil is popular for its positive effects on heart health and bone density, and has been linked to increased muscle mass.
• Branched chain amino acids (BCAAs) have been proven to significantly reduce muscle soreness and accelerate recovery time in athletes performing resistance training exercise, therefore allowing you to return to the gym more quickly after an intense day of training.

4. Get Comfortable With the Uncomfortable

You won’t see progress if you successfully complete every set with the same weight week after week. Step outside of your comfort zone and aim to do one more rep or use a slightly higher weight than you did last week.

5. Increase Weight and Decrease Reps

If you are used to performing larger sets of 12-15 reps, decrease to smaller sets of 6-8 reps at a higher weight. Higher reps increase muscle endurance, while smaller reps increase muscle growth and strength. If you can comfortably do 10+ reps, go up in weight for your next set. If you are struggling to get 5 or 6 reps, decrease the weight slightly.

The same rule applies to bodyweight training. If can do 15+ reps of a bodyweight exercise, try making the exercise more challenging so you are only able to do 8-10 reps. For example, if you can do 15+ push ups in a row, try decline push ups with your feet on a bench, or work your way up to a handstand push up with your feet against a wall.

6. Do These Essential Strength Exercises

• Deadlift
• Bench Press
• Squat
• Overhead Press
• Rows

7. Do These Bodyweight Exercises

• Bodyweight squat. Variations: single leg squat (pistol) to a box, assisted pistol squat, and single leg pistol squat. Advanced option: single leg pistol squat with weight.
• Push up. Variations: Incline push up/on knees, standard push up, close-grip/diamond push up, dive-bomber push up/decline with feet on bench, handstand push up with ab mat under head, handstand push up, deficit handstand push up (hands on plates). Advanced option: freestanding deficit handstand push up away from wall.
• Pull ups and dips. Variations: pull up and dips with resistance band for assistance, bodyweight pull up and dips, pull ups and dips with weighted vest or belt. Advanced option: strict muscle up or weighted muscle up.

Building strength doesn’t have to be complicated. Enter the humble pull up.

8. Avoid Overtraining

It is commonly believed that the time spent pumping iron is when we build muscle. The truth is, during training your muscles are actually being broken down. Your muscles grow and recuperate after training when you are at rest. If your workout takes several hours to complete, try increasing the intensity instead of the volume and limit your workout to 1-1.5 hours.

9. Do Good Cardio

A little cardio goes a long way. If your goal is increased mass and not long-distance running, there is no need for an hour-long cardio session after weight training. Think of marathon runners. While their endurance capabilities are unparalleled, they do not have a large amount of muscle mass. Cardiovascular exercise is important and certainly has its place, but overtraining will cause muscle to continue to break down, rather than repair and grow. Quality cardio for increasing size, strength, and power are things like sprints, sled pushes and pulls, and weighted carries.

10. Get Good Sleep

If you are serious about making gains and you are putting in the work at the gym and in the kitchen, don’t throw it all away by staying up late to binge watch Making a Murderer. I know I’m a buzz kill, but I promise it’ll still be there on your rest day.

I perform best on 8-9 hours of sleep per night, but everyone’s different. Figure out what works best for you, turn off the TV, log out of Facebook, and get a full night’s sleep.

Takeaways

Let’s break this down into a few key points to remember:

• Eat balanced meals with adequate protein, and supplement with carbohydrates and fats. Consume 20-40g of protein within 30 minutes of completing a workout.
• Eat what you believe to be large amounts of food, and then eat some more. Logging your meals in a journal or fitness app such as MyFitnessPal can help track food consumption.
• Lift heavy weights and increase the difficulty of movements instead of increasing volume.
• Limit cardio to short bursts of high-intensity movement instead of low-intensity steady-state activities.
• Take adequate rest periods to ensure muscle growth and recovery.
• Make sleep a priority.

Building muscle mass does not happen overnight, and it may take years of hard work and dedication to achieve your goals. The path to success may be long and arduous, but when you look back at your progress, it will be worth it. Set small goals and remember to celebrate even the smallest of victories.

Please feel free to comment below with any questions or additional suggestions. I will do my best to answer them as thoroughly as I can. Let’s build up the fitness community by sharing information instead of tearing each other down.

More Muscle Building Advice:

• Nutrition Advice to Turn You Into a Strength Training Animal
• Make Gains Like a Beginner: Novelty and Hypertrophy
• Functional Mass Gain: How to Build Real Horsepower
• New on Breaking Muscle Right Now

Photos courtesy of CrossFit Impulse.

The post 10 Commandments of Muscle Mass for Women appeared first on Breaking Muscle.

Here are six simple strategies that will help you approach your first strongman competition with confidence. 

#1: Sign Up and Show Up

You can only learn so much by training in the gym and watching strongman on TV. The best way to becoming a strongman competitor is to sign up for a competition. You may not be strong enough to lift the competition weights right now, and that’s okay. Pick a competition that is a few months away, and begin training those events. Many larger competitions offer a novice division for beginners. Take advantage of this option in order to get your feet wet and gain experience. You might not be able to use the actual equipment until the day of the event, so the best way to gain experience is to show up and give it a try.

There are two major Strongman Federations in the United States:

• NAS
• U.S. Strongman

Once you have found a competition, hire a coach, or at least sign up for some training sessions to learn how to properly use the equipment. Due to the volume of CrossFit boxes popping up everywhere, you are likely to find a place with suitable equipment in your area, even if it’s not an out-and-out strongman gym.

If you cannot find a strongman coach in your area, there are plenty of coaches available online, and online videos can be also incredibly helpful in learning basic technique. Here are some online resources to get you started:

• Breaking Muscle
• Starting Strongman
• World Strongman Federation Facebook Group
• Strongman Technique
• Ladies Lift Here

#2: Lift Heavy and Recover Fully

The weights in strongman are heavy. As athletes grow stronger and bigger, the weights continue to increase. In order to properly train for these events, you will be moving heavy loads at a quick pace. Training hard all of the time takes a toll on your joints, muscles, and central nervous system.

“Part of the experience is enjoying the friendships and camaraderie that develop through hard training. Cheer on your fellow competitors and be proud of all you have accomplished. Some days will be better than others, and that’s okay.”

Recover as intensely as you train by taking rest days as needed, and taking care of your body. I enjoy spending my rest days doing yoga, stretching, and getting the occasional massage to soothe sore muscles. If yoga or massage aren’t your style, I recommend purchasing a foam roller or lacrosse ball for some self-myofascial release.

Don’t forget about your most important recovery tool: sleep. If you get four hours of sleep per night and run on caffeine, you’re going to burn out quickly. It may seem impossible to squeeze in the recommended seven to eight hours per night, but this should become a priority if you are serious about training. We all get the same 24 hours in the day. Turn off the TV and make time for recovery.

#3: Eat Like It’s Your Job

If you want to perform like a strongman athlete, you’re going to have to start eating like one. If you haven’t already read these nutrition articles, you need to:

• The Intelligent Athlete’s Guide to Fueling Performance
• Eat to Perform: Simple Dietary Advice for the Athlete
• Nutrition Advice to Turn You Into a Strength Training Animal

You are going to be lifting heavier weights than you ever have before, and therefore, your muscles are going to grow. Focus on the weight of the bar, not the scale. Embrace your strength.

#4: Remember Ingenuity Trumps Size

You might not think you resemble a typical strongman athlete when you look in the mirror. This is certainly the case for me. Strongman is not one size fits all, and strongman equipment is not made for the 5’2, 130 lb female. My short legs and tiny arms have often been a source of frustration while competing.

That’s where using your head comes in handy. When you don’t have the size, you’ll need to improvise.

Strongman athletes come in all sizes. Left: Kalle Beck; Middle: Nicole DeMicco; Right: Robert Oberst

When I competed in my first open division competition, I had to perform a yoke carry. I had always trained with my arms spread wide and my hands around the outside of the yoke. When I warmed up for this event on game day, I realized that my arms wouldn’t reach the sides of the yoke. Curse you, tiny wingspan!

With minutes to spare before the event began, I had to figure out how I was going to lift this enormous object. I moved my hands into different positions and practiced picking up the yoke, trying to figure out which way would keep it most securely on my back. It was ugly and slow, but I figured out a way to move it. Experiment with the equipment and how it works with your body. Just because something works for someone else, doesn’t mean it will work for you. Move around and adjust your positioning as necessary.

#5: Be Prepared but Flexible

Expect the unknown. You can train for months and show up only to find out that the event, distance, weight, or other variable has been changed. Unlike other strength sports and competitions, there is no standard regulation equipment used. In powerlifting and weightlifting, for example, you can anticipate what type of barbell you will be using. When it comes to strongman, you never know what you are going to get until you show up. Sometimes the way you train isn’t the way the way the event is set up.

On a related note, make sure you practice events in the rain or snow. This is especially important if you are competing in a winter event. Strongman events tend to go ahead come rain or shine, so check the weather forecast and dress accordingly.

#6: Keep a Positive Attitude

Strongman is fun. No one is forcing you to go out and pick up insanely heavy, oddly shaped objects. Part of the experience is enjoying the friendships and camaraderie that develop through hard training. Cheer on your fellow competitors and be proud of all you have accomplished. Some days will be better than others, and that’s okay.

Embrace The Uncomfortable

While you will not become the World’s Strongest Man after one day of strongman training, you will never get there at all if you do not start. Step outside of your comfort zone and try something new. Strongman may not be everyone’s sport of choice, but all are welcome to give it a try.

Sign up for an event to give yourself a goal, train hard, fuel your body, and give yourself time to recover. Treat every event like a puzzle and figure out the most effective way to make it work for your body. Don’t be discouraged by others who may appear to pick up the sport more quickly than you. Everyone has their own strengths, and we all have different training backgrounds. Focus on the experience you gain, learn from your mistakes, and keep getting stronger.

You’ll Also Enjoy:

• 33 Reasons to Train Strongman
• An Introduction to Implement Training: Get Strong Like a Strongman
• 4 Needless Mistakes You’re Making in Strongman Training
• New on Breaking Muscle Right Now

Teaser photo and Photo 1 courtesy of Jorge Huerta Photography.

Photo 2 courtesy of Nicole DeMicco.

The post 6 Strategies to Succeed as a Novice Strongman appeared first on Breaking Muscle.

“There must be a mistake. Are you sure this scale is correct?” I stammered.

“Doesn’t your weight class go up to 140?” asked the gentleman recording my weight.

“Well, yes. But I’ve never weighed 135 in my life!” I replied.

“I’m sure it’s just water weight,” my new friend politely suggested.

How had I gained 23lb in just a little over a year?

“There must be a mistake. Are you sure this scale is correct?” I stammered.

“Doesn’t your weight class go up to 140?” asked the gentleman recording my weight.

“Well, yes. But I’ve never weighed 135 in my life!” I replied.

“I’m sure it’s just water weight,” my new friend politely suggested.

This was my weigh-in experience at my last NAS Strongman competition in August. Just fourteen months prior, I had weighed in at an NPC Bodybuilding show at 112lb.

Left: Me at 112lb on 6/21/14 at my first NPC bikini competition.

Right: Me at 135lb on 8/28/15, 10 days out from Maryland’s Strongest Man.

I’m pretty sure I went outside and cried, then proceeded to order a salad while all of my friends got pizza for dinner. I knew I wasn’t fat, and I was happy with how I looked in the mirror. But for some reason, hearing one hundred and thirty five pounds out loud crushed me.

Focus on Goals, Not Numbers

When you see (or hear) the number on the scale and it’s not what you thought it would be, consider the many other factors at play, including:

• Water Consumption: A healthy, hydrated individual holds several pounds of water weight at all times.
• Timing: Your weight will vary throughout the course of a day. Ever notice your abs look better in the morning? That’s because you didn’t eat or drink all night.
• Elimination: Did you poop today? If not, you’re probably a bit heavier than usual.

However, more than any of these factors, consider your own personal goals. I’ve slowly come to terms with the fact that if my goal is to get stronger, I’m going to have to be comfortable with a few extra pounds. Here’s what I’ve discovered since I accepted that reality:

Good news:

1. All of my lifts have increased in the past year.
2. I have more energy and strength to get me through the day.
3. I can move my own furniture and lift cars off of babies, if necessary.
4. I have attracted a mate with the enormousness of my glutes.
5. He cooks me bacon and pancakes every weekend, and I eat them without guilt.

Bad news:

1. Fitting in pants is hard when you have giant quads and a small waist.
2. According to my BMI, I am just shy of being classified as overweight.
3. Can’t really think of anything else.

Personally, I’m happy with how I look now. I don’t feel like I look 20lb heavier than a year ago. I am excited by my increased strength and am focusing on becoming a better athlete, not just my appearance.

Nutrition Advice to Become a Strength Training Animal

Disclaimer: I am not a nutritionist or dietician. I am a certified personal trainer and self-proclaimed fitness fanatic. This is what works for me, but it may not work for you. Take what you can from this and make it work for your needs.

1. Eat. You’re going to take in more calories than non-athletes in order to sustain your performance in the gym and meet your goals. I eat 4-6 meals daily, which includes pre- and post-workout meals.
2. Protein is your friend. Protein is the main focus of every meal/snack that I eat. As a female, I shoot for 1g protein per pound of body weight each day. I typically shoot for 20-25g of protein per meal. Good quality animal protein is best – chicken, beef, salmon, eggs – but don’t discount other protein options such as Greek yogurt or protein powder.
3. Carbohydrates give you energy, so eat them. I eat carbohydrates before and after my workouts. My favorites include sweet potato, oatmeal, rice, and of course pancakes after Strongman Saturdays.
4. Gluten and dairy are not so scary, if your body can tolerate them. I can tolerate both, so I eat them both. If you have a legitimate intolerance, you know what to avoid. But if you are buying gluten-free cookies just because they’re sold at Whole Foods, save your cash and buy the regular ones.
5. Fats keep you full between meals. If your goal is to gain muscle, fats will help because they increase testosterone levels (and no, you won’t turn into a dude). I get my fats from butter, oils, bacon, and avocado. Nuts are another great option, but sadly I’m allergic.
6. Carb cycling is a great option if you are trying to cut/maintain weight for a competition. Typically I would do this by increasing carbs on heavy lifting days (deadlift day or strongman event training) and decrease carbs plus increase fats on a recovery and rest day.

Sample Training Day Meal Plan

• Breakfast (7am): 3-egg omelet with veggies cooked in olive oil with half an avocado, water and tea
• Morning Snack (10am): ½ cup plain Greek yogurt with berries, water
• Lunch (1pm): 1 5oz piece chicken breast with asparagus and half of a sweet potato, seltzer
• Pre-workout (4pm): Apple/some sort of fruit or carb (some days I have granola) and tea
• Post-workout Dinner (7pm): Beef stew with potatoes and root veggies, water
• Evening Snack (9pm): Protein mug cake

Additional Tips on Your Journey to Swole-ness

• Use before/after photos, measurements, or your clothes to measure your progress, not the scale.
• Do exercise that makes you happy. Most days I really love strongman training. Sometimes I want to focus on Olympic weightlifting. Some days I do yoga – and that’s okay! Listen to your body and do what makes it happy. If you are training for a competition or event, obviously keep your training on task, but if you need a rest day, take it. Your body will let you know when it’s had too much.
• Be nice to yourself. Be forgiving when you eat a donut at work or skip the gym for happy hour one night. You only get one life. There’s no reason to beat yourself up over the occasional cheat meal/day/weekend. Personally, I will never give up Doritos.

Embrace your beefy thighs, sun-eclipsing booty, or any other body part that makes you feel a bit self-conscious. Appreciate the strength your muscles give you and the personal records you’ve set. Strength is beauty!

You’ll Also Enjoy:

• I Am Not My Deadlift, and Other Ways I Don’t Measure My Fitness
• The Intelligent Athlete’s Guide to Fueling Performance
• The Real “Ideal” Body Type Is Up to You
• New on Breaking Muscle Today

Photo 1 courtesy of Nicole DeMicco.

Photo 2 courtesy of Shutterstock.

Teaser photo courtesy of Strength Education.

The post Nutrition Advice to Become a Strength Training Animal appeared first on Breaking Muscle.

“There must be a mistake. Are you sure this scale is correct?” I stammered.

“Doesn’t your weight class go up to 140?” asked the gentleman recording my weight.

“Well, yes. But I’ve never weighed 135 in my life!” I replied.

“I’m sure it’s just water weight,” my new friend politely suggested.

This was my weigh-in experience at my last NAS Strongman competition in August. Just fourteen months prior, I had weighed in at an NPC Bodybuilding show at 112lb.

Left: Me at 112lb on 6/21/14 at my first NPC bikini competition.

Right: Me at 135lb on 8/28/15, 10 days out from Maryland’s Strongest Man.

I’m pretty sure I went outside and cried, then proceeded to order a salad while all of my friends got pizza for dinner. I knew I wasn’t fat, and I was happy with how I looked in the mirror. But for some reason, hearing one hundred and thirty five pounds out loud crushed me.

Focus on Goals, Not Numbers

When you see (or hear) the number on the scale and it’s not what you thought it would be, consider the many other factors at play, including:

• Water Consumption: A healthy, hydrated individual holds several pounds of water weight at all times.
• Timing: Your weight will vary throughout the course of a day. Ever notice your abs look better in the morning? That’s because you didn’t eat or drink all night.
• Elimination: Did you poop today? If not, you’re probably a bit heavier than usual.

However, more than any of these factors, consider your own personal goals. I’ve slowly come to terms with the fact that if my goal is to get stronger, I’m going to have to be comfortable with a few extra pounds. Here’s what I’ve discovered since I accepted that reality:

Good news:

1. All of my lifts have increased in the past year.
2. I have more energy and strength to get me through the day.
3. I can move my own furniture and lift cars off of babies, if necessary.
4. I have attracted a mate with the enormousness of my glutes.
5. He cooks me bacon and pancakes every weekend, and I eat them without guilt.

Bad news:

1. Fitting in pants is hard when you have giant quads and a small waist.
2. According to my BMI, I am just shy of being classified as overweight.
3. Can’t really think of anything else.

Personally, I’m happy with how I look now. I don’t feel like I look 20lb heavier than a year ago. I am excited by my increased strength and am focusing on becoming a better athlete, not just my appearance.

Nutrition Advice to Become a Strength Training Animal

Disclaimer: I am not a nutritionist or dietician. I am a certified personal trainer and self-proclaimed fitness fanatic. This is what works for me, but it may not work for you. Take what you can from this and make it work for your needs.

1. Eat. You’re going to take in more calories than non-athletes in order to sustain your performance in the gym and meet your goals. I eat 4-6 meals daily, which includes pre- and post-workout meals.
2. Protein is your friend. Protein is the main focus of every meal/snack that I eat. As a female, I shoot for 1g protein per pound of body weight each day. I typically shoot for 20-25g of protein per meal. Good quality animal protein is best – chicken, beef, salmon, eggs – but don’t discount other protein options such as Greek yogurt or protein powder.
3. Carbohydrates give you energy, so eat them. I eat carbohydrates before and after my workouts. My favorites include sweet potato, oatmeal, rice, and of course pancakes after Strongman Saturdays.
4. Gluten and dairy are not so scary, if your body can tolerate them. I can tolerate both, so I eat them both. If you have a legitimate intolerance, you know what to avoid. But if you are buying gluten-free cookies just because they’re sold at Whole Foods, save your cash and buy the regular ones.
5. Fats keep you full between meals. If your goal is to gain muscle, fats will help because they increase testosterone levels (and no, you won’t turn into a dude). I get my fats from butter, oils, bacon, and avocado. Nuts are another great option, but sadly I’m allergic.
6. Carb cycling is a great option if you are trying to cut/maintain weight for a competition. Typically I would do this by increasing carbs on heavy lifting days (deadlift day or strongman event training) and decrease carbs plus increase fats on a recovery and rest day.

Sample Training Day Meal Plan

• Breakfast (7am): 3-egg omelet with veggies cooked in olive oil with half an avocado, water and tea
• Morning Snack (10am): ½ cup plain Greek yogurt with berries, water
• Lunch (1pm): 1 5oz piece chicken breast with asparagus and half of a sweet potato, seltzer
• Pre-workout (4pm): Apple/some sort of fruit or carb (some days I have granola) and tea
• Post-workout Dinner (7pm): Beef stew with potatoes and root veggies, water
• Evening Snack (9pm): Protein mug cake

Additional Tips on Your Journey to Swole-ness

• Use before/after photos, measurements, or your clothes to measure your progress, not the scale.
• Do exercise that makes you happy. Most days I really love strongman training. Sometimes I want to focus on Olympic weightlifting. Some days I do yoga – and that’s okay! Listen to your body and do what makes it happy. If you are training for a competition or event, obviously keep your training on task, but if you need a rest day, take it. Your body will let you know when it’s had too much.
• Be nice to yourself. Be forgiving when you eat a donut at work or skip the gym for happy hour one night. You only get one life. There’s no reason to beat yourself up over the occasional cheat meal/day/weekend. Personally, I will never give up Doritos.

Embrace your beefy thighs, sun-eclipsing booty, or any other body part that makes you feel a bit self-conscious. Appreciate the strength your muscles give you and the personal records you’ve set. Strength is beauty!

You’ll Also Enjoy:

• I Am Not My Deadlift, and Other Ways I Don’t Measure My Fitness
• The Intelligent Athlete’s Guide to Fueling Performance
• The Real “Ideal” Body Type Is Up to You
• New on Breaking Muscle Today

Photo 1 courtesy of Nicole DeMicco.

Photo 2 courtesy of Shutterstock.

Teaser photo courtesy of Strength Education.

The post Nutrition Advice to Turn You Into a Strength Training Animal appeared first on Breaking Muscle.

Pumpkin Treats: Not in My Macros

While I admittedly am a basic white girl who loves to face a crisp fall day with Ugg boots, a flannel shirt, and a pumpkin-flavored treat, I am trying to keep the sweets under control this year. (Let’s just say I have gracefully transitioned from bodybuilder to strongman competitor by eating everything in sight.)

Did you know that a 16oz Pumpkin Spice Latte from Starbucks has 380 calories, 14g fat, 52g carbohydrates, 14g of protein, and 50g of sugar? Yikes! Prefer a baked treat? A pumpkin muffin from Dunkin’ Donuts has 550 Calories, 24 g fat, 78g carbohydrates, 41g sugar, and 7g protein. Does that fit in your macros? It doesn’t fit in mine!

Here are three protein packed, pumpkin-filled recipes to suppress your sweet tooth and ease you into fall while keeping your nutrition on track, so you can save room for those Oktoberfest beers.

1. Pumpkin-Spiced Latte Protein Shake

(Because basic bitches need gains, too.)

Ingredients:

• 8 oz milk
• 1 scoop vanilla protein powder
• 1 tsp pumpkin pie spice
• 2 Tbsp pumpkin
• 8 oz coffee – chilled
• Sweetener of choice – optional, I left it out, but I don’t like super sweet beverages

Method:

1. Brew 8 oz of coffee (leave it black). Place in refrigerator to cool.
2. Combine chilled coffee, milk, protein powder, pumpkin, and pumpkin spice in a blender.
3. Sweeten to taste.

2. Pumpkin Spiced Oatmeal

A protein-packed version of a cozy breakfast staple, spiced up for fall.

Ingredients:

• ¼ cup steel cut oats (I use quick-cook steel cut oats from Trader Joe’s)
• ¾ cup water
• ½ cup liquid egg whites
• ⅓ cup pumpkin
• 1 tsp pumpkin pie spice
• ¼ cup mix-ins (raisins, nuts, chocolate chips, or whatever your heart desires!)
• Sweetener of choice (I used about ½ a tsp of maple syrup)

1. In a small saucepan, bring water to a boil, stir in oats, and reduce to a simmer for 5-7 minutes. This may vary if you are using long cook steel cut oats, or you can use regular oatmeal if that’s what you have on hand. Just follow the directions on the box.
2. In the last minute of simmering, gradually stir in liquid egg whites. Don’t dump them all in at once, or you’ll wind up with scrambled eggs!
3. Once combined, remove from heat.
4. Stir in pumpkin, pumpkin pie spice, and sweetener, if desired. I drizzled about ½ teaspoon of maple syrup on mine.
5. Fold in mix-ins of choice (I used ¼ cup raisins).

3. Casein Pudding Parfait

A fall-inspired, nutrient-dense dessert to curb your pie cravings!

Ingredients:

For pudding layer:

• 1 scoop chocolate casein protein
• ½ cup water

Pumpkin crème layer:

• ½ cup vanilla yogurt
• 2 Tbsp canned pumpkin
• 1 tsp pumpkin pie spice

Toppings:

• Nuts, granola, chocolate chips, dried or fresh fruit

Method

1. Place 1 scoop casein protein in a bowl. Gradually add water and stir until pudding consistency.
2. In a separate bowl, combine yogurt, canned pumpkin, and pumpkin pie spice 3. Layer pudding and yogurt in a bowl, top with nuts, fruit, or granola (check out my super easy granola recipe here.)

More Like This:

• Pumpkin Party: The Surprising Health Benefits of Pumpkin Seeds
• Paleo Chocolate Pumpkin Cake Recipe
• 3 Delicious Holiday Chia Seed-Based Puddings
• New on Breaking Muscle Today

The post 3 Protein-Packed Recipes for Pumpkin Lovers appeared first on Breaking Muscle.