Tag: Videos
“I Never Thought He’d Accomplish What He’s Accomplishing” Chris Aceto Praises Nick Walker’s Potential
Preparations for the upcoming 2023 Olympia contest in November are heating up. Contenders in the Open class are aiming to bring their best to dethrone the reigning Mr. Olympia Hadi Choopan. In a recent Mutant and the Mouth Podcast, Nick Walker and bodybuilding coach Chris Aceto discussed his potential of winning the coveted crown later this year.
Walker entered the IFBB Pro League brimming with potential, having laid claim to his first Pro title at the 2021 New York Pro. From there, he wasted no time in performing against elite talent. He stormed Columbus, Ohio for his debut on the Arnold Classic stage. ‘The Mutant’ even predicted beforehand that he would leave the town victorious, and that’s exactly what happened.
At Walker’s first Olympia competition, he shocked the world with a fifth-place finish. His combination of freakish muscle mass and conditioning set him apart from his peers. Despite encountering obstacles last year (like temporarily splitting from his trainer Matt Jansen), Walker still shined in his sophomore Olympia appearance.
In the 2022 Olympia finals, Walker faced off with Hadi Choopan and Derek Lunsford – two men trained by bodybuilding guru Hany Rambod. In the end, Walker settled for bronze and the Olympia People’s Champ Award. As for Choopan, he secured his first Sandow trophy against Lunsford and became the only Iranian-born Mr. Olympia titleholder.
Chris Aceto has served as a long-time bodybuilding coach to several high-profile names in the sport. He’s worked with Mike Francois, Jay Cutler, Paul DeMayo, and helps shape Men’s Open pros of today, like Andrew Jacked. In his latest undertaking, Aceto took a closer look at Nick Walker and the physique he’s bringing to 2023 Olympia.
Chris Aceto Talks Nick Walker’s 2023 Olympia Potential, Derek Lunsford’s Flow & Hadi Choopan’s Muscle Maturity
Aceto admits he was ‘100% wrong’ about Nick Walker’s potential as a Men’s Open bodybuilder.
“I think for me the problem is when people talk about me it’s no big deal, right? People are like, ‘Oh you look like a fridge, you got a wide waist.’ No one is like, ‘True,’ right? The moment I say something that has some validity to it, everybody just loses their fucking mind,” said Walker.
“They say, ‘Stay in your lane,’” Aceto shared.
“Exactly, what people don’t understand, I respect all of them. I’m friends with all of them but I’m – you asked me my opinion, I’m going to give you what I truthfully think. Just like I would expect people to be honest about what they truthfully think about my physique. Chris, Chris has said multiple times I’ll never be good I believe on many podcasts,” said Walker.
“I said that over and over. This is the most improved terrible body in the history of the sport, I’m serious. You know what, how many times on the radio have I said, I’m wrong, I was only 100% wrong in terms of Nick Walker. I mean, I wasn’t 40% wrong. Yeah, you look crazy,” Aceto explained.
While Aceto has been critical of Walker’s structure in the past, he was blown away by Nick’s accomplishments in such a short period of time. Aceto mentioned that moving forward, Walker should always be in title discussions for 2023 Olympia.
“When I post my updates tomorrow, that’s what I’m going to write as my caption, the most improved terrible physique,” said Walker.
“You know what, obviously, Nick, you’ve accomplished more I think than the collective expectation has been for Nick Walker. You know what, most, the hardest thing – the best way to get to your peers – which is as important as the judge’s respect, is for people to say, ‘Ah Nick sucks. Oh, wait, he beat me.’ Then he did it again. He beat so and so and beat so and so. It shuts people up. It makes people go like wow I was really wrong on Nick Walker. I never thought he’d accomplish what he’s accomplishing,” Aceto shared.
Chris also discussed Derek Lunsford’s flow and Hadi Choopan’s game-changing muscle maturity.
“That’s why when people say, now people say, Olympia, when your name is not mentioned I’m like, what? Even when I came from Kamal’s right. I said impossible lowest is third. Lowest is third. I said the lowest was third. I put all my money on Derek and Hadi would just surprise me like I didn’t know what to do with him, you know what I mean? He’s [Choopan] hard to handicap because he has a lot of strengths. He has a lot of tools. Obviously, I wouldn’t say he – this is not a knock against anyone, he does not have a flow of Derek even though he has more density than Derek and more maturity than Derek, so there’s a contrast.”
“Last year, he [Hadi Choopan] was either going to be first or third,” added Aceto.
One of the last times fans heard from Chris Aceto, he took issue with the 2023 Arnold Classic scorecards. Like many others, Aceto thought Walker could have won in Ohio. He shared that Walker would have defeated Samson Dauda in a ‘one versus one’ comparison but never got the opportunity. Other veterans of the sport such as Samir Bannout also thought Walker won the show soundly.
With so many contenders hungry for Choopan’s title, this year’s Olympia show will be packed with action. Walker has been open about his game plan and is currently growing a huge chest and quads to balance out his appearance. Given the way the wind is blowing, Walker is confident either he or Derek Lunsford will win the next Mr. Olympia title.
RELATED: Nick Walker on 2023 Olympia: ‘Samson Dauda’s Back is Shit, Big Ramy Is Done & Andrew Jacked Won’t Make Top 5’
Watch the full video from the Mutant and the Mouth Podcast YouTube channel below:
Published: 18 July, 2023 | 3:33 PM EDT
Shaun Clarida ‘Coming in Bigger’ for 2023 Olympia, Starts Prep Early + Talks Lifting Heavy Weight
Shaun Clarida is gearing up for his 2023 Olympia prep as the show approaches in less than four months. In a recent Muscular Development interview, Clarida updated fans on his progress and said he’s prioritizing hamstring and chest growth in the coming weeks.
Reigning two-time 212 Olympia Shaun Clarida is a monster of the division. He built his name in the league with hard work, grit, and throwing around ridiculously heavy weight. While he may not possess a towering structure, he makes up for it with cartoonish muscle density and dry conditioning. Given his strength and tenacity inside the gym, some in the sport have labeled Shaun a ‘Mini Ronnie Coleman.’
Following years of chasing his dream of becoming an Olympia champion, Clarida achieved his goal in 2020 when he dethroned Kamal Elgargni. Heavy is the head that wears the crown, as was the case with Shaun, who eventually lost his title a year later to IFBB Pro League star, Derek Lunsford. Ultimately, Lunsford moved to the Open division while Clarida mapped out a plan to retrieve his title.
Last December, Clarida reinstated himself as the 212 Olympia to become a two-time champion. Instead of resting his physique, Clarida jumped into the recent 2023 Arnold Classic in the Open. At the event, he proved why he’s nicknamed ‘The Giant Killer.’ Clarida would end the show in fifth place but pushed several mass monsters including the former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay.
Shaun Clarida Growing Chest, Hamstrings for 2023 Olympia, Plans to Bring as Much Muscle ‘As Possible’
Clarida said he started his prep early, which allows him to ‘pull back’ later if need be.
“Yeah, 18 weeks as of tomorrow, Friday. I always like to start prep early, for me personally. I like to clean things up start a little cardio that way toward the end I can pull back and let my body rest a little bit and feed before the show,” said Shaun Clarida. “Yeah, no I would never do that [prep for 8-10 weeks].”
Unlike in the past, Clarida reached his heaviest weight in the off-season this year at 215 pounds.
“Yeah, it’s – I mean I got up to like 215. It’s pretty crazy. I didn’t really believe I could because obviously dealing with the big move, the baby, and everything, I felt like my body would probably retract a little bit or I wouldn’t be able to train as much as I have. Luckily, I’ve been down here and able to train every single day. Been getting my cardio in and my food in so everything has been good.”
“I definitely feel like this year’s Olympia I’m coming in a little bit bigger but the most important thing for me is the conditioning. I don’t necessarily look to put on weight but I’m always a big fan of trying to improve certain areas like my chest and my hamstrings. And while I do that, I get stronger after those movements and your body just grows, naturally just grows.
It’s been a great off-season thus far. I feel like I’m going to grow into the show. For me personally, I’ve always been someone who gets stronger into prep. Sometimes I have to be mindful when I’m in prep just to make sure I’m safe and don’t get injured. But I’m going to keep pushing hard and keeping pushing strong and hold as much muscle size going into this show as possible.”
Clarida Talks Gym Pins for Plate-Loaded Training and Lifting Heavy
Clarida shared that he uses a gym pin to add additional weights to machines that don’t meet his requirements.
“It’s mainly, I mean he makes different versions, obviously, pin loaded. So if it’s a machine with a stack of like 200, like right now, my abductor machine the most you can put on it is 200, so I have to put the gym pin on there to add another 25 plate on there.
Mostly I use that for that hammer incline press that can’t handle a certain amount of weights or the leg press is a big one for me. Like a lot of leg presses have really small hooks to them. So, I bring that in and kind of extend that and add more weight to it. You know, mostly plate-loaded stuff, yeah.”
According to Clarida, his body craves heavy weight despite his age and the subsequent risk factor.
“Yeah [I’m still getting stronger] honestly I have. Despite my age, I just think maybe because this is how I’ve been doing it since the beginning. My body just craves the heavy weight. People give me shit for it,” added Clarida.
Clarida explained that his prep has been stress-free because he created a home gym in his garage, where he trains cardio, abs, glutes, and abductors.
“This prep has been really just stress-free. I actually put a gym in the garage. We have a four-car garage so I took two of the bays and called my man Steve at Super Gym and ordered eight pieces of equipment. Typically I do my morning cardio at the gym and have to drive there and do the whole session. Anything I do in the morning as far as my cardio, my abs, my glutes, my abductors, I do them now at the house.”
Even though he prefers lifting heavy, Shaun favors Smith machine movements because they provide his body with more stability.
“It’s scary sometimes [the heavy weight]. It is pretty scary. But I always say it’s either me or the machine and it’s not going to win today. I don’t get under some weight and think about how it’s going to hurt me if I do this or that. You just have to get under it and think you’re going to get your reps 8-10 or whatever you want and walk away and be done with it.”
“More so [I use Smith machine movements] for me because I’m now training by myself. If I still had a training partner I would still do an incline barbell but definitely not a flat bench. But because I train by myself, it’s a lot safer. Two, I’ve always liked the Smith machine because I don’t have to utilize my stabilizers. I can just find the right path and go up and down.”
In March, Clarida boldly claimed that he wanted to surpass former 212 Olympia Flex Lewis’ record of seven titles – the most in history. In an appearance on Hany Rambod’s The Truth Podcast, Clarida made it clear that was his primary goal as well as continuing to test his resolve in the Men’s Open.
Clarida and Rambod also joined hands for a YouTube video where they hammered through a brutal FST-7 chest workout. The goal was to maximize muscle growth and Clarida’s chest showed as much by the time they wrapped up the training session.
Fans have already deemed Shaun Clarida a massive favorite heading into November. Should he once again claim the 212 Olympia title, Clarida will be one step closer to breaking Lewis’ all-time win record on the sport’s biggest stage.
RELATED: Bodybuilder Shaun Clarida Crushes A Demanding Chest And Delts Workout
Watch the full video from the Muscular Development YouTube channel below:
Published: 18 July, 2023 | 11:34 AM EDT
Ronnie Coleman Teams Up w/ Panatta Equipment to Build The ‘World’s Greatest Gym’
Bodybuilding legend Ronnie Coleman is determined to create his own personal mecca of weightlifting. In a recent YouTube video, Coleman revealed that he teamed up with Panatta Gym Equipment to create a one-of-a-kind gym.
“We have finally arrived at the world’s famous Panatta city. I’m here to introduce Panatta sports to the United States, yeah buddy. Let’s go do this y’all,” Ronnie Coleman shared.
For nearly a decade, Ronnie Coleman sat atop the Mr. Olympia throne as the undisputed king of the sport. He amazed fans and intimidated rivals with his unparalleled size, strength, and willpower. Coleman suffered in the training room day after day to earn a total of eight Mr. Olympia titles. In 2006, he was dethroned by his long-time rival Jay Cutler.
But Coleman was far more than a bodybuilder. His strength was on another level, and that’s something he showcased often at the gym. He lifted weights that would make most people faint. Coleman is famous for his astonishing 800-pound squat for two reps as well as his iconic 2,300-pound leg press. That strength inside the gym gave him a near-invincible aura during his reign.
Even today, Jay Cutler, the man who succeeded Coleman, admits no one has ever come close to Ronnie’s prime physique. He believes bodybuilders today lack the size and conditioning that made Coleman such a nightmare to deal with on stage. While he struggles to walk without assistance, Coleman’s love for working out still consumes his life. And now, having opened a new gym, perhaps fans will see more clips of Big Ron pumping iron.
Ronnie Coleman Creating ‘The World’s Greatest Gym’ With Panatta Equipment: “It’s a Natural Fit”
The CEO of Ronnie Coleman’s Signature Series opened up about the big move as well as the founder of Panatta Equipment.
“We have the potential to become the Rolls Royce of bodybuilding,” said Rudy, the founder of the Panatta company.
“The equipment is just remarkable, there’s really nothing out there. There’s an attention to detail and passion to really pushing the pace of innovation is just unmatched. Everything that he does, that Rudy has created, it’s like he’s thought of everything. I don’t know if I’ve seen a jump in innovation and quality in equipment in a very long time and he’s doing that right now,” said Brandon Hearn CEO of Ronnie Coleman’s Signature Series.
“It’s a natural fit that we want to team up with the best, we’re the best, they’re the best. There’s a natural synergy together to go out and kind of conquer the fitness world,” added Hearn.
Aside from gym openings, Coleman has remained hopeful about his health in retirement. It’s no mystery that ‘The King’ has suffered from some health obstacles since last appearing on stage. In fact, Coleman mentioned that he’s undergone more than ten back surgeries. As a result of the toll they’ve taken on his mobility, the bodybuilding legend struggles to feel his extremities when he’s pushing through training sessions.
With health a top priority, Coleman has been receiving regular stem cell therapy treatments. He said they are helping a lot, especially with his overall pain levels. While he doesn’t think he’ll be walking unassisted any time soon, Coleman is hopeful and positive about the future.
With Coleman’s latest MetroFlex Gym opening, fans are excited to see what’s next. In the past, The Metroflex Gym housed several elite athletes during their careers, such as Coleman, Branch Warren, Johnnie Jackson, and Steve Kuclo.
RELATED: Ronnie Coleman Reacts to Reigning Mr. Olympia Hadi Choopan’s Craziest Lifts
You can watch the video from Ronnie Coleman’s YouTube channel below:
Published: 17 July, 2023 | 8:14 PM EDT
Flex Lewis Likens Derek Lunsford to Conor McGregor: ‘You’re Going to Be the First-Ever Champ-Champ’
Before he greenlights his 2023 Olympia prep, Derek Lunsford joined Flex Lewis for a talk about his future. In the latest Straight Outta the Lair Podcast, Lewis discussed their old rivalry and stressed how close Lunsford is to becoming the sport’s first two-division Mr. Olympia champion.
Former 212 Olympia Derek Lunsford’s name has grown tremendously in the bodybuilding world over the last few years. In 2022, Lunsford set himself up for success, having displayed a jaw-dropping physique at Jim Manion’s Pittsburgh Pro. This impromptu appearance was crucial as it paved the way for him to earn a special invite to compete in the Open Mr. Olympia.
Despite it being his debut in the Open, Lunsford stole the show at the 2022 Mr. Olympia contest. Many in the audience deemed his prejudging act one of the most memorable in years. Ultimately, Lunsford battled his teammate Hadi Choopan and Nick Walker for gold in the finals. It was close, but the judges awarded Choopan first for his conditioning, especially from the front.
Lunsford decided to stick with the recipe he used last year and once again made headlines following the 2023 Pittsburgh Pro. During this appearance, he guest posed next to Olympia contenders Nick Walker, Hunter Labrada, Samson Dauda, Mamdouh ‘Big Ramy’ Elssbiay, and reigning two-time 212 Olympia Shaun Clarida.
Flex Lewis, meanwhile, decided to retire last May, right around when Lunsford began picking up momentum. While Lewis intended to switch to the Open, health issues prevented him from fulfilling the dream. Nevertheless, he’s remained passionate about bodybuilding with a long-form podcast.
Flex Lewis: ‘Going into This Year’s Olympia, Derek Is The One’
Lewis always wanted to be a two-division champion like former UFC Featherweight and Lightweight Champion Conor McGregor. However, he believes Lunsford is on that path now.
“Going into this year’s Olympia, I said to so many people – Derek Lunsford is the one. That Pittsburgh Pro, that blew my mind and everyone else’s. I thought to myself, thank God that guys not in the 212 anymore. I also said to myself, thank God I am not competing in the Open class against this guy. I also said, whoever is going to be standing next to that guy is in for a handful,” said Lewis.
“What you’ve done since the 212 is honestly so inspiring. You say that you were never able to dethrone me, but you know what I can say about you, is, I might have beaten you in the 212 class but now you’re going to be – in my eyes – the first ever champ champ. That to me, because of Conor McGregor and many of the other guys from different weight divisions have done it, is and was my motivation.
It was my motivation to be the first-ever two-division champ-champ. You now, whether you thought about it or not, it was consuming for me… I know [being] able to achieve something I’ll never be able to achieve now that I’m retired. I want to see you go to the moon and back,” said Lewis.
Lewis, Lunsford Talk ‘Born’ 212 Rivalry + Derek’s Time Training w/ 8x Mr. Olympia Ronnie Coleman
Flex Lewis and Derek Lunsford agree that most of the animosity toward each other was manufactured by their teams.
“We were rivals man, we were really butting heads,” said Derek Lunsford. “There was this born rivalry and now we realized, it didn’t really stem from us. There was external people fluffing things up. There was people in the middle doing [talking]. And we had no clue,” said Lewis.
“It was firing us both up,” said Lunsford.
“Listen, then it was yeah, I was doing a pose a most muscular, and Franco McGrath was standing behind me and then you literally did the same thing a day later. I’m looking at this: I’m like Frank am I reading into this, did he just do it because of us, and Frank’s like, ‘Yeah, he did!’ Frank was like the hype guy. He’d be like, ‘Did you see what Derek’s done today?’ It was definitely a planting of the seed going into that year [2018]. When I looked back, it’s truly what I needed. It’s what I needed,” said Lewis.
Bro, that’s Ronnie Coleman, saying that he believes I can be Mr. Olympia this year. Like, I want to give you words but I have none. It’s almost like, wow, holy crap! Then at the same time, wait a minute, now there’s this other level of pressure too. The greatest of the greats just said he can do it. Well now, I better freakin do it, you know what I mean. That’s my honest feeling when it comes to that.”
With preparations heating up for everyone, Lunsford has taken a keen interest in his nutrition this off-season. The former 212 Olympia champ detailed his diet and supplement stack recently. Lunsford is aiming to eat as clean as possible this year, which he believes will have a positive impact on his overall physique in November.
Despite Choopan’s impressive victory last December, many have suggested he won’t defend his title successfully in Orlando, Florida. Nick Walker believes the next winner will either be himself or Lunsford. As for 2023 Arnold Classic titleholder Samson Dauda, he believes with more back detail, he has the tools to capture Olympia gold on his second attempt.
Should Derek Lunsford win in November, he will go down as the sport’s first-ever two-division Mr. Olympia champion, a goal Flex Lewis once shared when he was competing actively.
Watch the full video from Flex Lewis’ Straight Outta the Lair YouTube channel:
Published: 17 July, 2023 | 3:45 PM EDT
Chris Cormier, Dennis James, Dave Palumbo, Milos Sarcev Talk Steroids, Synthol, & Bodybuilding After 40
Longevity in bodybuilding has become a booming subject given some of the risks associated with the sport. In a recent The Menace Podcast, Chris Cormier, Dennis James, Milos Sarcev, and Dave Palumbo discussed some of those risks, which included site-enhancement oils and expired steroids. They also talked about life as a bodybuilder after 40 years old.
The IFBB Pro League serves as the ultimate arena for bodybuilders who strive to sculpt their physiques into artistic masterpieces. These athletes dedicate their lives to achieving the perfect balance of muscle mass, symmetry, and proportions but diet and exercise alone are not enough to reach the pinnacle of this sport. To keep up with their rivals, competitors use an array of substances and methods to enhance their appearance or performance.
The use of site-enhancement oils goes back decades now. As was the case with 1990s veterans Milos Sarcev and Chris Cormier, both of whom have used Synthol. Looking back, Sarcev believes shooting his arms with Synthol was the biggest regret of his career.
Meanwhile, Cormier has mentioned that he used the same drug and remembers injecting it into his calves. He’s gone on to warn upcoming talent about the dangers associated with the practice. Cormier has also been honest about what it did to his physique, and said the ‘damage is real.’
“We All Inject Something” Milos Sarcev, Chris Cormier, Dave Palumbo, Dennis James Talk Synthol in Bodybuilding
When asked if the top 10 Open bodybuilders from Mr. Olympia are using site-enhancement oils, Palumbo implied they are all using ‘something.’ As for Chris Cormier, he believes athletes lack striations nowadays because of Synthol use.
“We all inject something,” said Milos Sarcev.
“I think every single one of them is doing something,” added Palumbo. “I don’t know one person that doesn’t shoot something in their shoulders and arms to make them bigger. I don’t know one person.”
“I see it down the back. I see it in the quads. You don’t have the quad striations you should normally have. When you do see quad striations everyone is like, ‘Oh my God.’ But that should be the standard if you’re that lean,” said Cormier.
Palumbo elaborated and said athletes today are using up to 10,000 milligrams of testosterone, which is unintentionally serving as a site enhancement.
“I think what happened is nowadays, guys are using it but they are not abusing it much. There’s still a couple of nut cases that do, but by and far, people understand that you have to be creative about the process of how you do it. Now a lot of guys just use their regular gear. You see these guys today. I know guys taking 10,000 milligrams of testosterone a week, I don’t know why they’re doing it but they don’t even need site injection oil, they just use the testosterone as their site injection oil because they’re popping it everywhere on their body,” said Dave Palumbo.
“It takes away from the quality of muscle. But that’s the look I see, because there’s no way you have striated glutes and hardly no body fat, I mean the diet is impeccable, but then when you do that as opposed to leaning on that side of the coin instead of the other side of the coin where you train hard, put it where you got to put it, but don’t put it where you don’t need to put it just because you’re trying to look a certain way. It’s taking away from the quality,” responded Chris Cormier.
Milos Relives 12-Year Expired Parabolan, Masteron Experience: ‘My Whole Body Exploded w/Acne’
Next, the group discussed the efficacy of expired steroids. Sarcev regretfully took a batch over 10 years expired back in his heyday.
“The only side effect that I could say [from expired drugs] is acne. That was – I got a guy that brought me 12 years expired parabolan and masteron and all this shit right. It expired 12 years before. When you have it in your hands, this is original. You can’t throw it away. How bad can it be?” laughed Milos Sarcev. “Man, my whole body exploded with acne.”
Sarcev added that there were points during his career when he used drugs like Viagra on stage.
“Did any of you use Viagra for the stage? Because in ’97, there was no Viagra man. Yeah, I told you too right,” Milos Sarcev said. “One million percent you get fully pumped.”
Bodybuilding After 40: Prostate Health, Blood Work + Stem Cell Updates
According to Chris Cormier, he began to experience problems in the restroom when he took steroids for more than two weeks.
“I started to urinate, and then towards the end of me urinating, I got to shit. I did that [checked my prostate]. Yup. I know when I was in competition I would take Equipoise and my prostate would get really sore for some reason,” said Cormier.
“You probably convert to DHT at a very high level,” said Dave Palumbo.
Monitoring blood work is a great way for athletes to keep an eye on relevant health markers. However, Dennis James worries that athletes would rather not know than go to a doctor and find out what’s wrong.
“Athletes now are more cautious with doctors and getting themselves checked since we see so many people dying,” said Dennis James. “I think these guys they just don’t want to know. The worse thing for them is they go somewhere, the doctors tell them this is high and tells them they shouldn’t be doing this or that,” said James.
Palumbo stressed that anyone over the age of 40 should have a cardiac CT angiogram done. He told Rich Gaspari to have the test done years ago and ‘The Dragon Slayer’ discovered a 100% blocked artery.
“Everyone over the age of 40 should have a cardiac CT angiogram done, it’s a CT scan, they put a little dye in you and you know what, you know if you have a blockage or not. If you have a blockage you go and get a stent, I told Gaspari to go get it done. He went and found out he didn’t even know he had 100% blockage in one artery,” said Palumbo.
Lastly, Dennis James updated fans on his training regimen, which has increased considerably since his stem cell injections.
“Yesterday, I was in the gym yesterday. By the way Milos, I started training. It was the first real workout I had in years. I did six exercises, normally I do two, two sets each and I did six with five sets each. I’m sore all over. I think it is [the stem cells],” explained Dennis James. “I also said when I’m done with the stem cell treatment I was going back to the gym and getting serious again. That’s why yesterday I really started training seriously.”
Flex Wheeler also appeared on The Menace Podcast recently and discussed his use of insulin and Synthol. While Flex admits his contemporaries also used it, he said prolonged site-enhancement oil use resulted in excessive scar tissue at the injection sites.
Even though the sport can be unforgiving, plenty of notable pros have found longevity in retirement. Most importantly, James, Sarcev, and Cormier agree that health after 40 requires a more consistent and calculated effort.
READ MORE:
Watch the full The Menace Podcast on YouTube below:
Published: 17 July, 2023 | 11:45 AM EDT
Nick Walker Reveals Secret to Building a Huge Chest in Push-Day Workout
American bodybuilder Nick Walker has emerged as a major force in the Men’s Open division over the last few years. He’s gained a lot of hype based on his freakish muscularity and strong performances. In a recent video uploaded on YouTube, Walker shared his secrets to growing a huge chest.
Nick Walker first gained attention for his crazy muscle mass, size, and conditioning after dominating the competition at the 2021 New York Pro. He followed up by taking home the top prize at the 2021 Arnold Classic and concluded one of the most impressive rookie seasons with a fifth-place finish at the Mr. Olympia. In 2022, Walker made significant improvements in the off-season and returned stronger than ever at the Mr. Olympia, where he took third place.
Walker was last seen in action at the 2023 Arnold Classic four months ago. He brought a massive physique but missed out on gold to Samson Dauda in a close-fought battle. Following the show, Walker opened up on the changes he made to his training and structure. He also made the case for himself to have placed runner-up at the 2022 Mr. Olympia instead of Derek Lunsford.
‘The Mutant’ offered his morning cardio routine, supplementation, and diet two months ago. He revealed he weighed 283 pounds and laid out a green shake he’s utilizing to improve gut health. Then, Walker smashed past a brutal push-day workout where he stressed the importance of not reaching muscle failure in training last month.
Nick Walker joined forces with fitness sensation Tristyn Lee and Jared Feather for a grueling back-day workout three weeks ago. Walker provided tips on maximizing volume training for the best results.
The fan-favorite faced backlash on an epic body transformation snap he posted on his social media over two weeks ago. While some were in awe of the massive amounts of muscle he put on his frame, others criticized him for allegedly overusing steroids to get there.
Walker gave his breakdown of the upcoming 2023 Mr. Olympia two weeks ago. He backed 2022 Mr. Olympia Hadi Choopan, Derek Lunsford, Samson Dauda, Hunter Labrada, and himself to form the top five and counted out the chances of Andrew Jacked and former two-time champion Mamdouh ‘Big Ramy’ Elssbiay.
Nick Walker Builds Massive Chest in Push-Day Workout
In a recent YouTube video, Nick Walker worked on his chest while crushing a push-day workout.
Incline Dumbbell Chest Press
He started with incline dumbbell chest presses using 130-pound dumbbells and explained why it’s important to choose the right weight for performing slow and controlled reps.
“I will dumbbell press the 130s,” said Walker. “I could probably go a lot higher but there is really no need for me to try and ego lift. I’ve done all that in my earlier days, 170s, 180s, 200, 225s for that matter. Problem was everything had a bump on my chest. So, I lowered the weight. I go from 100 to 120s, 140 doesn’t feel good. I really bring it down as far as I can, stretch the chest, slightly pause, and explode up and when I explode up I squeeze and act like I’m bringing my elbows together. That is one thing I don’t see people doing. They just kind of *go half range* which yeah creates stimulus I’m sure it works to a degree but get the most out of the exercise. All the way stretch, slight pause, even in the stretch is also very most beneficial and actually squeeze at the top. So, all the way down, pause, come up, pretend like you’re forcing your elbows together and squeeze the dumbbells, slow negatives.”
For Walker, focusing on the stretch and the squeeze is the most important part of a rep.
“It’s all about the stretch and the squeeze, contracting the muscle throughout every rep. make every rep count. I feel like ever since I started doing this, my chest has progressed tremendously.”
Hammer Strength Chest Press Machine
Walker got some work in on the chest press machine using a full range of motion and slow negatives. While he didn’t offer specific tips for the exercise, he followed his usual principle of controlling the movement and not lifting to satisfy your ego.
Chest Dip Machine
Walker ranked the chest dip machine as one of the more difficult exercises to perform on push days. He believes using body weight should do the job on the movement and that there’s no need to add any additional weight unless it’s the first exercise of the training regimen.
“This will f**k you up. Again, just another cue, all the way down and stretch. Come all the way up and squeeze it. You don’t need weight with this. If I started with this, yeah probably but this is the last movement for chest. You don’t need weight, focus on just contracting.”
Pec Deck Fly Machine
Nick Walker offered a tip on improving chest muscle development by placing your elbows outwards to get a bigger contraction.
“The secret to getting a big chest is on the elbows. Example, especially on the pec deck, you see people take it and *do a limited range of motion* like they try to hug a bear. There’s been many people that say that. Yes, it works to a degree but it’s in the elbow where you want to *bring them out* watch the difference, no contraction before and when I bring out with the elbows, big contraction. Stretch, contract, you almost want to close the elbows together. At least imagine it. The contraction will feel a lot bigger doing this than this. So that is one of my tips to building a bigger chest.”
Dumbbell Lateral Raises
Although the push day workout was more focused on the chest, Walker made sure to get a shoulder exercise in with dumbbell lateral raises before moving on to the triceps. He recommended bringing the weight all the way up and avoiding the use of traps while performing the movement.
“This day is specifically more chest. I’ll duo one shoulder movement which usually is side laterals and then I’ll move onto triceps.”
“It’s not your normal side lateral here. You come all the way up. Basically, you’re going to hit all the side delt but you won’t incorporate trap, which is fine, not the biggest issue but I just like it better because I feel like I can hit the delt harder than stopping here. I get a bigger pump and I’ve noticed massive improvements in my delts doing it this way.”
Cable Pushdown
Next, Walker did the cable pushdown as the first exercise of the regimen targeting mainly the triceps.
Seated Dip Machine
Walker reiterated the benefits of controlling the full movement and choosing a weight that you can properly squeeze and stretch the muscle with for optimal results. He also revealed he got the most gains in his arms using a rep range of 12 to 15.
“Don’t ego lift. Especially with this, if you do it right, it allows you to bring your elbows back and get a full stretch. Then it goes down for you in that type of motion and you can lock out and squeeze. That’s it. It’s the same like a pushdown you want to get the stretch at the very top holding and then control it. I do find with a higher rep the arms grow a little better. No less than 10 but I would say even no more than 20. Best range for arms for me to grow was like 12 to 15ish. You stay in that range, you’ll grow.
Machine Triceps Extension
Walker concluded his session with machine triceps extension, which is the one exercise he likes to go heavy on. He racked the full weight set as he believes the movement feels lighter than others.
“On this machine, I pretty much contradicted and racked the whole thing but anyone who has used this machine understands it’s not that heavy so it’s okay. I’m doing like 15 to 20 reps perfect control, even a pause at the bottom, slow down. It’s a great machine just a little light.”
Overall, the workout included:
Incline Dumbbell Chest Press
Hammer Strength Chest Press Machine
Chest Dip Machine
Dumbbell Lateral Raises
Cable Pushdown
Seated Dip Machine
Machine Triceps Extension
‘Stop ego lifting!’: Walker reveals the secret to growing a full chest
Walker highlighted the importance of proper technique and not trying to lift too heavy.
“The secret to growing a big chest, which primarily is the secret to growing a big anything is stop ego lifting. Stop thinking you can come up here and be macho man, control the weight, control the eccentrics, and explode up, contract that muscle as hard as you can. That’s what makes it grow.”
Nick Walker gives prep update 17 weeks out from the 2023 Mr. Olympia
Nick Walker shared updates on his progress 17 weeks out of the Olympia.
“Today, we’re going to be doing a push day,” said Walker. “This will be primarily for my chest. We are about 17 weeks out from the Olympia now and not too much has changed. We did lower the foods a little bit, increased cardio a bit, baby steeps that’s why we do long preps, just ease the body into it so we don’t have to rush and come all the way down. Goal is by the time we hit three to four weeks out, we’re going to pull back a little bit, let the body rest, recover, come back to life a little more.
“Overall, training’s been really good, strength still going up, food is still relatively high, no reason to be low right now, and cardio is good.”
Nick Walker is confident Hadi Choopan would not retain his title at the 2023 Mr. Olympia later this year. He plans to assert himself first and expects a fierce showdown with Derek Lunsford on stage.
Walker also provided tips on growing huge quads while crushing a lower body workout last week. Then, he gave his take on the game plan he was devising for Mr. Olympia. Based on the latest update, Walker is leaving no stone unturned in his pursuit of Olympia glory.
RELATED: Nick Walker Signals Intensity Shift in Training/PEDs for 2023 Mr. Olympia: ‘Growing Now, Strength is Up’
You can watch the full video below:
Published: 15 July, 2023 | 9:21 AM EDT
Dana Linn Bailey Shares Physique Update at 40 Years Old, Post-Workout Shake + Lunch
Women’s Physique trailblazer Dana Linn Bailey continues to make strides toward her latest body transformation. In a YouTube video, Bailey shared a physique update at 40 years old and offered fans a look into her post-workout shake and lunch.
“We’re doing a physique update because we just ended week three. We’re into week four of my challenge. I can’t say I’m happy. I’m not this happy. I’ve probably gained muscle if anything, so we’re going to do a little physique update,” DLB shared.
Within three years of starting her professional career, DLB became the inaugural Women’s Physique Olympia champion. She proved herself on the sport’s biggest stage with incredibly defined shoulders, a slim waist, and an equally balanced lower body.
Dana’s last Olympia show saw her take runner-up to Juliana Malacarne. And while she’s accepted life in retirement, she’s been tempted to come back and compete ever since. In a Cutler Cast Podcast, Dana opened up about her health issues and natural status. At the time, she made it clear to fans that she would undergo drug tests weekly if she in fact announced her comeback.
In June, Dana Linn Bailey decided to transform her physique, a challenge she has titled ‘Summer Shredded 4.0.’ DLB clarified that her challenge isn’t just a solution for weight loss but will also help with building muscle. This is her fourth workout challenge of this series.
Dana Linn Bailey Gives ‘Summer Shredded’ Physique Update at 40: “My Training Has Been Awesome”
Bailey explained that she’s had family in town so her weight loss isn’t where she’d like it to be. However, she plans to change that in the coming weeks.
“Honestly, I probably – my training has been awesome, haven’t missed a day of training but I have definitely missed cardio. We’ve had family in town for the last 10 days, we have you guys here and my day. Amazing.
So, I probably gained muscle, gained some, I didn’t lose any weight, let’s just say that. So, for the next five weeks, I’m going to focus, once these guys get out of here and my family leaves, I’m going to focus heavily on adding my cardio back in because I’ve only been doing it like once a week.”
Dana Linn Bailey/YouTube
Post-workout Shake
Bailey moved on to a post-workout shake to fulfill her protein requirements.
“Just finished up shoulder day so, we’re actually training after this, you just won’t see this until a later day. Getting my protein in. I did about 8-10 ounces of water. One scoop of Vanilla Isotope from REDCON1,” Dana said. “I did a heaping tablespoon of the Nuts ‘n More cookie dough. My other favorite from them is Oreo, so good.”
“There’s only one gram of fat per two tablespoons. So, you get the taste of peanut butter without all the fat so I love it. You can get PB2, Nuts ‘n More happens to be the best. They have awesome flavors. And I also added a half a banana for some carbohydrates, gains,” said Bailey.
Lunch
For lunch, Bailey had a bodybuilding staple: chicken and rice, but she jazzed it up with Japanese Barbecue Sauce.
“For lunch we have boring, not boring, it’s not boring at all, I actually grilled my chicken this time, it tastes amazing. Just some chicken and rice, and you’re like ‘What’s all that stuff on it?’ This [Japanese barbecue sauce], you might have seen this from another video, their hot and spicy happens to be fantastic.”
Despite stepping away from the sport, Dana’s commitment to working out is a top priority. She pushes herself through workouts with anyone and that includes bodybuilding royalty. Last July, Bailey and four-time Mr. Olympia Jay Cutler teamed up for a chest and triceps training session.
Months later, Dana Linn Bailey was led through an FST-7 workout by bodybuilding coach Hany Rambod. During the routine, Rambod emphasized the importance of controlling the eccentric motions in each repetition. Rambod is responsible for coaching a number of top-tier athletes, such as Derek Lunsford, Hadi Choopan, and Andrei Deiu.
Body transformations have become an immensely popular trend in fitness as of late. Cutler is currently in the middle of what he’s calling a ‘Fit-for-50’ challenge. He plans to get in the best shape possible since retiring 10 years ago. From training thoughts to workouts and nutrition, Cutler has been transparent with fans about his new goal.
Similar to Dana Linn Bailey, former seven-time 212 Olympia Flex Lewis is taking on a fitness challenge at 40 years old. He plans to collaborate with the best athletes from different sports. Flex shared that one of his biggest areas of focus will be cardiovascular health. Lewis’ first multi-sport workout video just went live, as he pushed the reigning World’s Strongest Man Mitchell Hooper through a brutal shoulders training session.
DLB’s physique is a testament to the time and effort she puts into healthy living and working out. Her plan for the future is to incorporate more cardio now that her schedule will allow for it.
RELATED: Video: Bodybuilder Dana Linn Bailey Goes Through A Gains Unlocking Push Day Workout
You can watch the full YouTube video below:
Published: 14 July, 2023 | 5:18 PM EDT
Derek Lunsford Shares Health Update 16 Weeks from 2023 Olympia, Expects Baby in 2024
Bodybuilding star Derek Lunsford is entering his latest prep with a little extra motivation. In a recent YouTube video, Lunsford showed off his physique, shared a health update, and revealed he’s expecting a child in 2024.
“Probably not too much more size. We just started prep. I’m going to start re-comping at this weight. Right around 260 or right under that in the morning. So, I’ll probably stay at this weight and slowly bring it down,” Lunsford shared.
Last year, Lunsford dominated headlines following the statement he made guest posing at the Pittsburgh Pro. He held his own standing against major names in the category such as Nick Walker, Hunter Labrada, Brandon Curry, and Quinton Eriya. His exciting appearance in Pittsburgh in part convinced Olympia to extend him a special invite to compete in the Open division, which he accepted.
When the smoke cleared on Mr. Olympia’s stage last December, the finals saw Nick Walker, Lunsford, and his teammate, Hadi Choopan battle for gold. Mamdouh ‘Big Ramy’ Elssbiay was dethroned in a shocking upset. This paved the way for Choopan to win his first Sandow trophy.
Unlike in 2022, Lunsford was able to dedicate an entire off-season to his Olympia prep this year. He’s been open about his mindset heading into the show and is confident he has the tools and work ethic to take down the champ.
Derek Lunsford Shares Blood Work, Physical Therapy Session, Expects Baby in 2024
Lunsford received a blood screening to ensure his health markers were on point before his prep ramps up.
“I’m just starting my prep for Olympia officially, officially. I’ve been training hard all year you know, it’s the lifestyle so it’s year-round but now we’re about to really ramp things up for the Olympia. We’re just over 16 weeks out. I hit up Jimmy, I was like, ‘Hey man, I need to get my blood work done, and make sure my health markers are good.’ I feel good, but I want to know internally that I’m 100%,” said Derek Lunsford.
Lunsford underwent physical therapy next, which he said improved his overall mobility.
“Man my arms move way further than I thought they were going to,” shared Lunsford. “Already feeling better, for real. Listen, I know it doesn’t take just one time to fix a problem, because like I said, I’ve been feeling a little bit of – I need to increase my range of motion doing overhead presses, bicep curls, triceps extensions have kind of been bothering me and stuff lately. The thing is, first and foremost, you got to get it addressed. Preferably ASAP.
Me, I’ve kind of been letting it linger a little bit over these last couple of months. It’s not getting any better and it’s not getting any worse. I was like listen, enough is enough, let’s go see Tara and get it addressed immediately. I don’t expect it to be 100% perfect after one time. I think it’s important you consistently come back and get it worked on and stuff.”
Before the video concluded, Lunsford and his partner shared a touching moment on the beach where they announced that they are expecting a baby in 2024.
In addition to health and training updates, Lunsford has kept fans in the loop on his nutrition as he enters contest prep. He recently showed off a full day of eating and supplements. To ensure his physique is Olympia-ready, Lunsford is consuming five whole food meals a day with protein shakes.
Active bodybuilders and retired Pros have been vocal about their favorites ahead of 2023 Olympia. Nick Walker doesn’t believe Choopan will be a problem this year. He underlined that the next title will be claimed by either himself or Lunsford.
However, if you ask eight-time Mr. Olympia Ronnie Coleman about his biggest frontrunner, he’d say Derek Lunsford. Not only that, but Coleman dubbed Lunsford as his favorite bodybuilder of the current era. Meanwhile, William Bonac, who is taking a year off to focus on improvements, is confident Choopan will repeat as champion this Nov.
Given his ability to improve year-to-year, Lunsford remains committed to his goal of becoming the only man to win both the 212 and Open Bodybuilding Mr. Olympia titles.
RELATED: Derek Lunsford Builds Huge Back and Biceps With Legend Ronnie Coleman
You can watch the full video from Derek Lunsford’s YouTube channel below:
Published: 14 July, 2023 | 3:55 PM EDT
Flex Lewis Takes Strongman Mitchell Hooper Through Insane Shoulder Workout for Max Gains
Despite his retirement from bodybuilding, Flex Lewis‘ love for the sport is undeniable anytime he’s inside his home gym, The Dragon’s Lair. In a recent bodybuilding/strongman collaboration, Lewis led the reigning World’s Strongest Man Mitchell Hooper through a challenging shoulders training session.
Lewis is a decorated IFBB Pro and the most successful 212 Bodybuilding athlete of all time. From 2012-2018, ‘The Welsh Dragon’ dominated his class at the prestigious Mr. Olympia competition. During his tenure, Lewis managed to defeat Hadi Choopan (current Mr. Olympia), Derek Lunsford, Shaun Clarida (current two-time 212 Olympia), and other veterans en route to building his legacy.
Last May, Lewis decided to retire. The decision was difficult for Lewis to accept considering he had been teasing a move into the Men’s Open division for some time. Instead, Derek Lunsford received a special invite last year, which he cashed in to take second place in his Open debut on the Olympia stage.
In the strongman world, Mitchell Hooper reigns supreme. Hooper won 2023 Arnold Strongman gold in March. Riding high, he took that momentum to the crown jewel of strongman competitions – The World’s Strongest Man. At the event in April, Hooper won first and defeated Tom Stoltman and Oleksii Novikov in an exciting battle. Currently, Hooper is in preparations to compete at the upcoming 2023 Shaw Classic, taking place Aug. 19-20.
This isn’t his first interaction with Flex Lewis either. Hooper joined Lewis for a deep Straight Outta the Lair Podcast earlier this month. Hooper was candid and spoke honestly about mental health. Switching gears, Lewis gave Hooper a look into the bodybuilding world with a brutal workout.
Flex Lewis Puts Strongman Mitchell Hooper Through Shoulder-Blasting Workout
Find a list of the exercises used by Lewis and Hooper below:
Standing Lateral Raise machine (dropset to failure)
Seated Shoulder Press Machine (2 sets to failure)
Forward Lean Pec Deck Fly (superset/ with Reverse Pec Fly)
Standing Lateral Raise machine (dropset to failure)
For machine standing lateral raises, Lewis said ‘spike at the top’ of the movement and prioritize control. He shared that bodybuilding legend Dorian Yates taught him that neglecting the negative is one of the biggest mistakes lifers make.
“Spike at the top, there we go. It feels like you’re driving through. There’s somebody inside that shoulder that’s trying to fucking punch through. That’s the connection at the top. Yes, control,” Flex Lewis explained.
“No [these are not working sets]. A lot of guys in general when they come to the gym it’s not me saying anything about, we’re talking about generalizations of guys that want to progress in bodybuilding. Almost always, they neglect the negative. There’s zero control. Dorian Yates told me that is going to be one of your best friends. Control the negative. You’re truly fighting that negative mindset of zoning out. In this case, sideways, up, hold, control, 3, 2, 1, up.”
Lewis believes ‘fighting the negative’ is essential to unlocking shoulder gains.
“I’m zoned out completely and truly fighting the whole negative and I can feel everything fighting themselves, every little muscle tissue,” added Lewis. “Let’s do a little drop set, we’ll do 200, down to 140, down to 100 [pounds].”
Seated Shoulder Press Machine (2 sets to failure)
On the seated shoulder press machine, Hooper was impressed with Lewis’ endurance and strength. He believes strongmen can ‘take a page’ from bodybuilders inside the gym.
“You guys [bodybuilders] when you take everything and make it strict. You would beat us [strongmen] in a lot of things. That would beat anyone in strongman but if you took it and put it to a log where you actually use your body to drive,” said Mitchell Hooper. “There’s a page we can take from your guys’ book though. If you get that strong training bodybuilding. You train bodybuilding as a 10-15% of your workout, there’s good evidence to say that muscle thickness is just going to win at a certain stage.”
“I was going to help you, but he didn’t fucking help me so I thought fuck this guy. What I find is what a lot of people do especially with rear delts, they will put an ungodly amount of weight on and everything just goes to shit. You’ll see there’s no correct form. Everything is not fluent,” said Lewis.
Forward Lean Pec Deck Fly (superset/ with Reverse Pec Fly)
Lewis and Hooper finished with a forward lean pec deck fly before calling it a day. Hooper was toasted after the workout and impressed with the pump.
“For us bodybuilders when we are doing a back double biceps, this is what’s going to be lighting up every last separation. Superset. Killer,” said Lewis. “Squeeze the front delts and drive, and squeeze.”
“It’s amazing how you lean into and there’s no chest at all,” said Hooper.
“You feel it in the front delts?” asks Lewis.
“Yeah, it’s lighting up,” responded Hooper. “I’m burnt.”
Hooper isn’t resting on his laurels despite having nailed down two of the most prestigious titles in strongman. He continues to showcase his strength in preparation for the Shaw Classic. The last time fans saw him in action, Hooper turned heads with a 463-pound bench press for a three-rep personal record.
Even outside of strongman, the wins for Hooper keep stacking up. Months ago, he broke Tom Platz’s legendary 1992 squat-off record, which stood at 525 pounds for 23 reps. Hooper surpassed him by one rep for a total of 24.
This wasn’t the first bodybuilding/strongman workout collaboration. Last year, Men’s Open talent Nathan De Asha joined former WSM champs/brothers Tom and Luke Stoltman for a special training session. In addition, Flex Lewis teamed up with Eddie ‘The Beast’ Hall for an arms workout. Hall is currently in preparation for his move to bodybuilding in the Classic Physique division. He’s shared physique updates ahead of his anticipated debut.
While bodybuilding training differs from strongman training, Hooper was blown away by the intensity of Lewis’ workout in the end.
RELATED: A Look into World’s Strongest Man Mitchell Hooper’s Day
You can watch the full video from Mitchel Hooper’s YouTube channel below:
Published: 14 July, 2023 | 11:08 AM EDT
Erin Stern Shares Modified Low-Impact ‘HILIT’ Workout for Building Muscle Without ‘Wear & Tear’
IFBB Figure/Bikini Pro Erin Stern continues to give back to fans with easy-to-understand workout demonstrations. In a recent YouTube video, Stern discussed her alteration to high-intensity interval training, where she promoted low-impact activities, but at a rigorous pace. While Erin Stern appreciates the benefits of HIIT workouts, she believes her low-impact variation will benefit those who are getting older, and lack the ability to recover like they used to.
“It can be done pretty much anywhere depending on what type of equipment you have. Let’s say you have a pool, you can go swim once or twice for me. For me, I have my assault bike in the backyard,” Erin Stern shared.
Stern began her career in 2008 and took first place at the NPC National Bodybuilding and Figure Championships. She leads an incredibly active schedule and routinely competes in multiple Pro competitions a year. In her first Olympia appearance in 2009, she took sixth place but went on to correct her mistakes.
The following year (2010), Stern reached the pinnacle of her career, having laid claim to a prestigious Olympia title in the Figure category. While she was unable to fend off Nicole Wilkins in 2011, Stern exacted revenge in 2012, when she took out her rival in a close show. Erin has also made numerous appearances at the annual Arnold Sports Festival.
Stern is well-respected in the community for her training knowledge and work ethic. Her last Figure competition came in 2021 at the GRL PWR in 13th place. Stern transformed her physique for the Bikini division and later earned the right to compete at Bikini Olympia in 2021 and 2022. In addition, she now spends her time offering advice to fans online with a YouTube channel of over 292,000 subscribers.
HIIT ‘Low-Impact’ Takes 1/10th of the Time Traditional Cardio Takes, Says Bodybuilder Erin Stern
Erin Stern maintains that high-intensity interval training is anabolic and helps grow muscle. However, since the intensity can cause damage to the body over time, her solution is to perform HIT workouts with low-impact exercises.
“By now you’re probably very familiar with HIT or high-intensity interval training. It’s one of my favorite forms of cardio. It takes an eighth to a tenth of the time of the amount of time that traditional cardio takes. Of course, it’s super intense and it’s anabolic, it can help you build muscle. It’s going to boost your metabolism for 24-48 hours after training, also known as the after-burn effect.
But there are quite a few drawbacks to HIT, especially if you’re weight training, you’re looking to really gain muscle and you are on a structured lifting program. HIT especially, things like sprinting, there’s a lot of eccentric force, a lot of wear and tear on the joints and on the muscles. You can lessen your recovery ability meaning the next time you’re looking to weight train, you’re going to be sore from HIT. So training with HIT and weights. It can be really really tough.”
Next, Stern highlighted the importance of choosing a movement/exercise that is either ‘concentric or push-based.’ In addition, she named a few workouts that fall into those parameters, such as sled pushing, kettlebell swings, and swimming.
“We tend to recover a bit more slowly as we age. What is the solution? It’s high-intensity low-impact training,” said Stern. “Now, for high-intensity low-impact training, what you’re looking for is an exercise that concentric or push-based.”
“Now, I’ll explain this: With HIT, you’re typically looking at something like sprints and for each step that you take when you’re at full speed, you might put 500-600 pounds of pressure on your foot as you land and you’re experiencing a tremendous amount of eccentric force with traditional HITS. Now, take this exercise, a sprint for example, and put yourself on an assault bike or get on stairs.
Push a sled. Anything where you’re limiting that negative aspect or the eccentric force on your joints is going to qualify as HITS, or high-intensity low-impact training. Other exercises can include kettlebell swings, the rower, swimming, so think about that when you’re structuring a 1-2 time per week high-intensity training session.”
Stern’s High-Intensity Low-Impact Training Guide
According to Erin Stern, a high-intensity low-impact workout should consist of 3-4 rounds of 15-30 seconds of all-out effort. Once the heart rate lowers, repeat the workout. In total, the training session should add up to 20-25 minutes.
“We’re looking at to start three to four rounds of between 15-30 seconds of all-out effort. And also keep in mind that as you do these intervals it’s going to have a cumulative effect on you. So after you do the first interval, it might take you a minute to a minute in a half to get your heart rate back down to that 60% each successive interval though. It’s going to take you a little bit longer and a little bit longer each time and that is totally fine.”
“We’re looking at 20-25 minutes max as far as your workout goes. So if someone tells you that they’re able to do HIT or high-intensity low-impact training for an hour and that is the working time and they’re not taking 10 minutes in between each sprint, I would highly doubt that. You do want to keep that training time pretty short, 20-25 minutes total, not including your warm-up or cool down which could be 5-10 minutes depending on what you like to do before/after training.”
She believes eliminating eccentric or negative force is essential to limiting wear and tear on the body.
“Eliminating that eccentric or negative force on the muscles which is going to limit the wear and tear on the joints, it’s going to improve recoverability so you’re able to get a lot more volume in and you’re going to get the benefits of HITs without the wear and tear that HITs bring along.”
It’s no mystery that fans and athletes alike have gotten a lot of out high-intensity interval training. Just look at six-time Mr. Olympia Dorian Yates. HIT workouts were a staple part of his Olympia training routine. He recently mentioned that these workouts have helped him maintain mobility and flexibility in retirement. Most importantly, Yates stressed warming up properly to avoid injuries.
Historically, Yates has been a supporter of HIT-style training regimens. In 2021, he emphasized that taking part in regular HIT workouts can promote positivity and confidence. And judging from the physique he’s carrying today, those techniques appear to be paying off.
Erin Stern’s low-impact HIT variation is a great alternative for people getting older and looking to stay in shape. It minimizes stress on the tendons and joints while still reaping the benefits of a traditional HIT workout.
RELATED: 6x Figure Olympia Cydney Gillon Shares Ab Workout & Tips
You can watch the full video from Erin Stern’s YouTube channel below:
Published: 13 July, 2023 | 5:13 PM EDT