All posts in Workout

Hadi “The Persian Wolf” Choopan is the reigning Mr. Olympia. He will attempt his first title defense at the 2023 Olympia in Orlando, FL, on Nov. 2-5, 2023. Choopan uses high-volume training to build his lower body, which he hopes converts him to his second Sandow trophy.

On Aug. 27, 2023, Choopan published a video on his YouTube channel that featured his leg training 10 weeks ahead of the biggest bodybuilding competition in the world. Watch the workout below:

[Related: Bodybuilder Jason Lowe’s Full Day of High Carbs & Cheat Meals]

Hadi Choopan’s Olympia Leg Workout

Below is The Persian Wolf’s workout, along with his training methodology. 

• Single-Leg Leg Extensions
• Seated Leg Extensions
• Machine Hip Adduction
• Barbell Walking Lunges
• Leg Press
• Smith Machine Leg Press
• Sumo Deadlifts
• Deadlifts
• Seated Leg Curls

[Related: Bodybuilding Legend Frank Zane’s 3-Month Contest Prep Guidelines]

Extensions & Adduction

Choopan starts with leg extensions to train his quads. Adding single-leg extensions (also known as unilateral leg extensions) to the mix helps him quell muscle imbalances in his legs, which ideally promotes symmetry to his aesthetic.

He then performed reps on the adduction machine to work the inner thighs. Thickening the inner thigh prevents a thigh gap from disrupting the flow of a physique on stage during poses like the front or back double biceps.

Lunges & Leg Presses 

Lunges are unilateral movements that bias the quads depending on how far the knee tracks over the toes. Choopan gets sufficient knee flexion during each lunge, meaning his quads are training in a lengthened position while simultaneously improving his stability and core.

Choopan uses the Smith machine as his leg press. By positioning vertically under the machine’s barbell, Choopan can continue to load tension on his quads.

Deadlifts

Choopan finishes with two variations of deadlift – sumo and traditional – and seated leg curls to load his hamstrings and lower back. Sumo deadlifts place less tension on one’s posterior chain than a conventional deadlift but provide improved glute activation.

Slow Eccentrics

Choopan’s leg training techniques are aimed at the desired effects of improved aesthetics and size. One such technique is a slow, controlled eccentrics (also known as the negative). He pairs this with explosive – yet still controlled – concentrics (i.e. the contraction). 

Choopan’s training maximizes time under tension and intensity without conceding form. By ensuring every rep achieves requisite muscle activation, that stimulus should lead to better growth.

High Volume & Weight Distribution 

Another technique Choopan uses is a massive amount of volume — each set is in the 12-20 rep range. He mixes and matches weight depending on the movement. For barbell exercises, such as walking lunges and deadlifts, he trains lighter. Conversely, on machines, he more liberally loads the weight plates, as he did on his leg press of 900 pounds.

Throughout the video, Choopan trains in silence, hyper-focused on his main goal: bringing his best physique to the 2023 Mr. Olympia stage to ward off title contenders, such as 2022 Olympia runner-up Derek Lunsford and the third-place finisher Nick Walker.  

Featured image: @hadi_choopan on Instagram

The post Hadi Choopan’s Leg Training 10 Weeks Out From the 2023 Mr. Olympia appeared first on BarBend.

If you were a teenager or young adult in the latter half of the ‘aughts, you were probably aware of (or partook in) the infamous Four Loko drink. The “premium malt beer beverage” was all the rage among partiers at the time.

Why? The original Four Loko formulation bore a remarkable resemblance to the ingredients you’d find in a typical pre-workout powder: Namely, more than a scant amount of caffeine. By 2009, Four Loko was under fire from the media and government regulators alike for bucking public health policy. (1)

Credit: Ollyy / Shutterstock

One year later, the Food & Drug Administration issued a ban on caffeinated alcoholic beverages (forcing Four Loko to alter their formulation as well). (2) Whether you were privy to the Four Loko lore or not, the story stands as a sharp reminder of the consequences of mixing what was essentially pre-workout with alcohol. Before you spice up your next gym session with caffeine and a cold one, there are a few things you should know.

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

Side Effects of Mixing Pre-Workout With Alcohol

Strictly speaking, alcohol and fitness tend to have an antagonistic relationship. As the saying goes, the dose makes the poison — however, there isn’t much ground to gain in the gym by pounding a hard beverage before hitting the weights.

[Read More: The Best Foods for Energy Before, During, and After Your Workouts]

This is doubly true if you habitually consume pre-workout supplements to boost your performance in the weight room or on the track. Caffeine, the principal active ingredient in most pre-workouts, can have a number of harmful interactions with alcohol: 

• Alcohol and caffeine produce what some experts have called a “wide-awake drunk,” (2) which dampens your perception of inebriation until the immediate effects of caffeine (or your pre-workout) have worn off. (6)
• Both caffeine and alcohol are diuretics; they increase the rate at which your body sheds water. (3) This may impact workout performance, but could depend on the amount of alcohol consumed before a workout. Low-alcohol-content beverages may not significantly dehydrate you. (4)
• Many popular pre-workout ingredients are designed to sharpen reaction time and muscular coordination, but alcohol diminishes them. (5) This could mean that combining pre-workouts with alcoholic beverages reduces some of the performance-enhancing benefits of the former, but more specific data is needed to confirm. 

Note that there’s a very limited amount of research specifically studying the interactions and consequences of name-brand pre-workout powders and alcohol. Caffeine is far and away the most widespread and potent ingredient in most ‘pres, though, so it’s pretty safe to infer based on data studying caffeine and alcohol. (6)

What Is Pre-Workout?

If you like to hit the gym recreationally or as part of training for a sport, you’re probably aware of pre-workouts. They’re all the rage for gym rats as a quick way to enhance energy levels, boost mood, and increase performance. 

[Read More: The Gymgoer’s Guide to Whey Protein]

Pre-workouts are typically sold in powder form but may also come in capsules or even as edible snacks. Almost all ‘pres contain some combination of these active ingredients (though specific products may contain more or different profiles): (7)

• Caffeine
• Beta-alanine
• Citrulline
• Tyrosine
• Taurine
• Creatine

Effects of Pre-Workout

Effects of pre-workout vary depending on a host of factors including their blend of ingredients and, more importantly, your personal tolerance level to substances like caffeine. 

Some can inject you with a mild dose of energy, while, if you’re new to taking them, can make you feel like Popeye himself after downing a can of spinach. However, like any supplement, they aren’t without side effects.

Positive Effects

There’s conflicting evidence behind the viability of pre-workouts for tangible increases in performance, specifically weight lifting. Some data has shown little difference between taking a ‘pre and a placebo (7) regarding force production.

However, other studies have made much stronger claims, with some even considering moderate-to-high doses of caffeine (in the form of an energy drink) “necessary to significantly improve maximal muscle power.” (8)

[Read More: The 12 Best Supplements for Muscle Growth]

Pre-workouts that contain caffeine also increase athletic focus and initiative, according to some studies. (9) A pre-workout may be especially potent if you’re running on limited rest from the night before. (10)

Negative Effects

Pre-workouts also come with a host of side effects, particularly due to their high caffeine content. (10) You may experience excessive sweating, headaches, jitters or irritability, or an aggressive tingling sensation (if you’re working with a product that contains beta-alanine). (11)

What Is Alcohol?

Alcohol is an organic compound in which a hydroxyl group is bound to a carbon atom. Duh. For anyone who isn’t a career chemist, alcohol is a drug. Strictly speaking, it is a depressant, though everyone reacts to alcohol a bit differently.

Effects of Alcohol

Most adults know what it feels like to consume too much alcohol — stumbling, slurred speech or vision, impaired judgment and a gnarly hangover the next day are among common side effects of booze.

That isn’t to say that alcoholic beverages are universally negative. There’s some substantiated research that alcohol consumption may improve some heart health markers. In the immediate, it also blunts pain perception. (12)

Credit: Longfin Media / Shutterstock

[Read More: The Best Healthy Fast Food Options at the Most Popular U.S. Chains]

Regarding alcohol and exercise, one systematic review reported on chronic mild alcohol consumption and found that it has a limited negative effect on body composition, performance, and recovery. (13) However, other data shows deleterious effects on testosterone levels and other hormonal or metabolic markers. (14) 

Many of the positive (or negative) findings on alcohol and physical activity acknowledge that side effects are extremely dose-dependent. In short, a beer before or after a workout probably won’t do you much harm, but a few glasses of hard liquor definitely won’t do you any favors in the squat rack. 

Your Takeaways

The Four Loko fiasco highlighted the very real consequences of haphazardly chucking proven ergogenic (that is, performance-enhancing) ingredients into an alcoholic beverage. 

That said, it also provides an important history lesson; you should be wary of mixing “uppers” with “downers,” even if you’re preparing for a leg workout instead of a backyard barbecue or a night on the town.

• Mixing alcohol and a pre-workout may inhibit the performance-enhancing effects of the pre-workout supplement.
• You’re likely to experience noticeable dehydration, as both caffeine and alcohol are diuretics.
• The negative performance outcomes of alcohol are largely correlated with dosage and consistency of consumption.
• Alcohol has some beneficial health effects (if consumption is modulated), but there’s little suggesting that it’s a wise choice to include as part of your pre-gym ritual in any capacity.

FAQs

Before you pour up and chug down, check up on these common questions (and answers) about mixing pre-workout with alcohol.

References

1. Hughlett, Mike (August 24, 2009). “Caffeinated alcoholic drinks stir up legal concerns”. Chicago Tribune.
2. Cohen, Elizabeth; Young, Saundra; Smith, Matt (November 17, 2010). “FDA calls 7 caffeine-alcohol drinks unsafe”. CNN.
3. Stookey J. D. (1999). The diuretic effects of alcohol and caffeine and total water intake misclassification. European journal of epidemiology, 15(2), 181–188. 
4. Castro-Sepulveda, M., Johannsen, N., Astudillo, S., Jorquera, C., Álvarez, C., Zbinden-Foncea, H., & Ramírez-Campillo, R. (2016). Effects of Beer, Non-Alcoholic Beer and Water Consumption before Exercise on Fluid and Electrolyte Homeostasis in Athletes. Nutrients, 8(6), 345. 
5. Ranieris, Joseph N. “Alcohol and Working Out: How Does Drinking Affect Your Body?” Discovery Institute NJ. 28 February 2023.
6. Ferré, S., & O’Brien, M. C. (2011). Alcohol and Caffeine: The Perfect Storm. Journal of caffeine research, 1(3), 153–162. 
7. Tinsley, G.M., Hamm, M.A., Hurtado, A.K. et al. Effects of two pre-workout supplements on concentric and eccentric force production during lower body resistance exercise in males and females: a counterbalanced, double-blind, placebo-controlled trial. J Int Soc Sports Nutr 14, 46 (2017).
8. Del Coso, J., Salinero, J. J., González-Millán, C., Abián-Vicén, J., & Pérez-González, B. (2012). Dose response effects of a caffeine-containing energy drink on muscle performance: a repeated measures design. Journal of the International Society of Sports Nutrition, 9(1), 21.
9. Cook, C., Beaven, C. M., Kilduff, L. P., & Drawer, S. (2012). Acute caffeine ingestion’s increase of voluntarily chosen resistance-training load after limited sleep. International journal of sport nutrition and exercise metabolism, 22(3), 157–164. 
10. Eudy, A. E., Gordon, L. L., Hockaday, B. C., Lee, D. A., Lee, V., Luu, D., Martinez, C. A., & Ambrose, P. J. (2013). Efficacy and safety of ingredients found in preworkout supplements. American journal of health-system pharmacy : AJHP : official journal of the American Society of Health-System Pharmacists, 70(7), 577–588. 
11. Dolan, E., Swinton, P. A., Painelli, V. S., Stephens Hemingway, B., Mazzolani, B., Infante Smaira, F., Saunders, B., Artioli, G. G., & Gualano, B. (2019). A Systematic Risk Assessment and Meta-Analysis on the Use of Oral β-Alanine Supplementation. Advances in nutrition (Bethesda, Md.), 10(3), 452–463.
12. J Ryan Scott, MPH and others, Moderate Alcohol Consumption Is Associated with Reduced Pain and Fibromyalgia Symptoms in Chronic Pain Patients, Pain Medicine, Volume 19, Issue 12, December 2018, Pages 2515–2527
13. Wynne, J. L., & Wilson, P. B. (2021). Got Beer? A Systematic Review of Beer and Exercise. International Journal of Sport Nutrition and Exercise Metabolism, 31(5), 438-450.
14. Sierksma, A., Sarkola, T., Eriksson, C. J., van der Gaag, M. S., Grobbee, D. E., & Hendriks, H. F. (2004). Effect of moderate alcohol consumption on plasma dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middle-aged men and postmenopausal women: a diet-controlled intervention study. Alcoholism, clinical and experimental research, 28(5), 780–785. 

Featured Image: Ollyy / Shutterstock

The post Pre-Workout and Alcohol: The Risks You Need To Know appeared first on BarBend.

If you noticed some extra definition in your lower body since you’ve hopped in the saddle, you might wonder, What muscles does cycling work?

After seeing years of headlines warning that “sitting is the new smoking,” it might require a little suspension of disbelief to consider that you can get in the best shape of your life while largely parked on your butt.

But that’s what cycling, a surprisingly comprehensive workout, can provide.

“Cycling builds muscle and improves endurance,” says John Gardner, an NASM-certified personal trainer. It’s a serious calorie burner, which can help you lose fat and slim down overall.

“While the most difference will appear on the lower body muscles — as most of the pedaling power comes from those muscles — your core can get toned, too,” he adds.

Cycling works your cardiovascular system as well as your lower body. Here’s how.

1. Heart

First, a good bike workout can strengthen the most vital muscle of all.

“Cycling is a cardiovascular exercise, so that means you’re going to burn calories and strengthen your heart and lungs while you do it,” says Melanie Melillo, CPT.

But in terms of the muscle groups you can see, cycling mainly works the lower body, particularly the legs. Cycling indoors with a bike that provides varying resistance can help you focus on these areas.

“When you’re an indoor cyclist, because of the resistance on the flywheel, you’ll shape and tone your legs, creating definition in your quads, calves, and glutes,” says Melillo.

2. Quadriceps

As your legs cycle, you slightly straighten your legs to push the pedal down. That engages the quadriceps, says Gardner. Your quads are the four muscles that line the front and sides of the thigh.

As both hip flexors and knee extensors, they’re super-functional; strengthening them can help support those major joints.

And because the quads comprise the biggest muscle group in your body, building them can have visible benefits.

3. Hamstrings

As you bend your knees and pump away, you work the hamstrings muscles — those on the backs of the thighs — which provide force to push against the pedals, says Gardner.

And if you have clip-in pedals, you place slightly more emphasis on the hamstrings and hip flexors by more actively pulling up with each pedal stroke.

4. Calves

As you pedal downward, the calves power the action, collaborating with the hamstrings and quadriceps to push against the pedal and stabilize the foot, says Gardner.

On the stability front, doctors and trainers often prescribe cycling to people who are recovering from knee injuries or whose knees are bothered by joint disorders like arthritis.

“I highly recommend cycling to my patients,” says Siddharth Tambar, MD, a board-certified rheumatologist in Chicago who specializes in the non-surgical treatment of neuromuscular problems.

“Cycling recruits the gluteus, quadriceps, thigh, and calf muscles. Strengthening these muscles has a stabilizing effect on the knees, decreasing knee instability, weakness, and injury,” Tambar explains.

5. Glutes

When cycling, your hips rotate, which engages the glutes; they allow the pelvis to stay stable on the bike, says Gardner. The motion and resistance can strengthen this aesthetically crucial muscle group.

“The stronger your glutes are, the perkier they are,” says Melillo. “And we all know these days, the more shapely the booty, the better.”

An important note: Don’t shift your butt out of alignment to try to further engage those muscles; that can be dangerous, says Melillo.

“If you stick your butt out further, are you going to get more glute work? No,” she says. “You can actually hurt yourself. The more efficient you get at riding, the more resistance you can turn on, and the stronger you’ll get overall. Your glutes work as much as they need to work when you’re in the proper cycling position.”

6. Core

“Surprisingly, indoor cycling is a complete core workout,” says Karen Maxwell, an ISSA-certified sports nutritionist and master instructor for CycleBar in Denver, Colorado. “Your core stabilizes you; it’s your central place of balance and power. The more still the upper body is and with a tight core, the better.”

Functional Fitness

But cycling’s benefits can be more significant than any individual muscle group. “It’s really about the functional [fitness] that you bring to every other aspect of your life,” says Melillo.

“When you have more muscular endurance in your legs, you’re going to be able to enjoy the rest of your life without fatiguing as quickly. You’ll be that person who, when somebody says, ‘Hey, you want to go for a hike?’ or, ‘Let’s go for a walk,’ you’ll be able to do it because you’ll have that foundation. It brings a lot to just general quality of life,” she explains.

The post What Muscles Does Cycling Work? Here’s What Your Workouts Are Doing for You appeared first on BODi.

Many lifters that squat in the gym don’t simply want to “train their legs,” they want to get stronger and move serious weight, as well. Jesus Olivares knows a thing or two about squatting a lot of weight. As a matter of fact, he knows at least three things.

Not only has Olivares squatted over 1,000 pounds three times in powerlifting competition — always lifting raw, breaking the barrier twice in the same meet — but he’s willing to share his knowledge with his 138,000 plus followers on Instagram. In a recent post, he shared a total of four tips that he applies to every squat he performs in training or competition.

Find Your Best “Shelf”

When Olivares referred to the shelf, he’s talking about where the bar would be sitting on his upper back and shoulders. 

“The “shelf” is the first point of contact between you and the bar. It’s going to determine a lot such as bar placement and bar path … Whatever you decide, I urge [you] to find the perfect combo between stability and comfort, sometimes you can’t have both. So pick whichever you prioritize!”

He went on to talk about three positions that the barbell could be placed on the shoulders — low, mid, and high. Olivares could be considered a low-bar squatter based on his personal lifting style. He explained that the goal should be to flex your back around that placement for comfort and stability.

He also emphasized hand placement so the bar can be kept in place throughout the lift. The goal should be a balance between comfort and stability. You may have to compromise one to emphasize the other, according to the 120-kilogram-plus athlete who holds the All-Time World Record powerlifting total.

Have a Strong, Stable Walkout

Wasting time and energy is counterproductive when it comes to the squat. Lifting the bar from the rack, and then taking several steps to walk it out, and then trying to adjust while the weight settles can not only make the attempt harder, it could lead to injury.

Olivares advocates for a short and sweet pick and settling of the weight before going down into the hole. Take no more than four steps to get into position and make sure the bar is stable on your back. 

“This is a game of efficiency and proficiency. Be patient but do not take any more time than what you need … Practice makes improvement.”

If you’re making an attempt in competition, then you don’t have much time to do this. Practicing with lighter weights in training would be a wise move.

Breathe and Brace Correctly

The squat is always associated with leg training, but it really is a full-body movement. Your legs are the primary driver, but Olivares emphasized the importance of a strong and dependable core to transfer power and improve overall technique.

“Bracing isn’t just flexing your abs but also incorporating obliques and mid/low back. The action of engaging your entire midsection is what will protect your low back while also creating the rigidity you require.”

Bonus Tip: Time Your Descent to Explode Out of the Hole

Whether you’re in the gym or on the platform, you don’t want to be under the bar any longer than necessary. Taking a long negative can show control, but it can also zap the body of energy. Olivares isn’t getting paid by the hour when he competes. Even though he wants to be in control throughout the rep, he wants to get down and up as quickly as possible so he builds tightness as he lowers into the bottom position before “blowing up” to rise out of the hold.

” … you feel your internal pressure increase as you go into the hole of the squat and at your lowest and deepest point is where you’ll feel the most pressure. It is at this point where you want to time the reversal of momentum to help you on your way up!”

Jesus Olivares — All-Time Raw Competition Bests (+120KG)

• Squat — 470 kilograms (1036.1 pounds)
• Bench — 272.5 kilograms (600.7 pounds)
• Deadlift — 410 kilograms (903.9 pounds) — IPF World Record
• Total — 1,152.5 kilograms (2,540.8 pounds) — IPF All-Time World Record

Olivares last competed in June 2023 at the 2023 IPF World Classic Powerlifting Championships, where he won the 120-plus kilogram championship with a World Record total of 1,080 kilograms (2,381 pounds), including a 455-kilogram (1,003.1-pound) squat. His personal best competition squat is 470 kilograms (1,036.1 pounds), which he achieved at the 2023 IPF Sheffield Powerlifting Championships in March. As of this writing, there is no word on when he will compete again.

Featured Image: @mega.gojira on Instagram

The post World-Record Setting Powerlifter Jesus Olivares Shares Four Technique Tips to Squat More Weight appeared first on Breaking Muscle.

Hey guys!

Calling all millennials who were traumatized by the low rise trend of the 2000s!

I honestly have never been able to go low-low as I have a very soft lower belly and hips, so my body type isn’t highlighted in a way I like with traditional low rise bottoms.

Low rise shorts are back

20 years later (omg whattttt), low rise is back, but this time around, I get to control how it looks. Don’t be scared guys. I found a way for us to do this (if you want to of course) and do it better than in the 2000s!

Shop Low Rise Supershort

I am very pleased with how my Low Rise Supershort turned out and it’s my shorts of choice at the moment! Love how it fits right over my hips, it doesn’t pinch, and it lightly shows off my belly button. Very flattering. On short torso’d girls, this will probably be like a mid rise on you!

An honest note on sizing

Initially I had planned to make low rise shorts in our full size range xxs-3x but all of the plus size fit models we worked with kept it real and said they’d never wear this. In order to not create extra waste by making something no one wants, we opted not to produce plus sizes, however, if you feel like you actually would wear this – comment and tell me and I can make it for next time.

Im 5’5” wearing the small! The waist is very generous in its construction (which is what makes it anti-pinch). If you have a softer lower belly like me, stick with your normal size chart size. If you have more muscle in your hips and abs, I would say size down!

Hope you like the new options! Oh and for those wondering about thigh chafing – I’m working on something for you. Thank you for being patient as we develop!

The 2023 Germany’s Strongest Man (GSM) contest occurred in Gera, Germany, on Aug. 12, 2023. Twelve of the country’s strongest men clashed through six events in the single-day event, including the Wheelbarrow Carry, Tractor Pull, Tire Flip, Weight Throw, Dumbbell Medley, and Atlas Stones.

Dennis Kohlruss scored the overall victory. According to Strongman Archives, the competition was scored where the lower point total ranking higher. For example, if an athlete ranked first in an event, they received one point; last place received 12. Below are the full results:

2023 Germany’s Strongest Man Results

1. Dennis Kohlruss — 13 points
2. Patrick Eibel — 23 points
3. Markus Schätzl — 28 points
4. Sebastian Kraus — 32 points
5. Albin Hasanović — 37 points
6. Matthias Winnerl — 40 points
7. Tim Hruby — 41 points
8. Michael Reichelt — 41 points
9. Martin Mos — 42 points
10. Enrico Panfili — 49 points
11. Kai Ehrhard — 51 points
12. Ayyub Mohammad — 72 points

[Related: 2023 Strongman Champions League England Results — Shane Flowers Wins on Home Soil]

[Related: 2023 Strongman Champions League Portugal Results — Evans Aryee Conquers]

2023 Germany’s Strongest Man Event Results

Below are the results for each of the six events held in Gera:

Wheelbarrow Carry

This event was scored for time. All but two athletes completed the course within the time cap.

1. Albin Hasanović — 17.9 seconds
2. Sebastian Kraus — 18.74 seconds
3. Tim Hruby — 18.07 seconds
4. Martin Mos — 21.29 seconds
5. Markus Schätzl — 21.36 seconds
6. Dennis Kohlruss — 21.69 seconds
7. Enrico Panfili — 22.05 seconds
8. Michael Reichelt — 22.18 seconds
9. Patrick Eibel — 22.42 seconds
10. Matthias Winnerl — 24.93 seconds
11. Kai Ehrhard — 29.37 secones
12. Ayyub Mohammad — withdrew

Tractor Pull

Only two athletes finished the Tractor Pull within the time cap. Athletes who did not complete the course were scored for distance.

1. Patrick Eibel —  55.46 seconds
2. Dennis Kohlruss — 61.50 seconds
3. Sebastian Kraus — 15.48 meters
4. Martin Mos — 11.89 meters
5. Matthias Winnerl — 11.84 meters
6. Michael Reichelt — 9.7 meters
7. Markus Schätzl —  9.6 meters
8. Tim Hruby — 9.28 meters
9. Kai Ehrhard — 7.05 meters
10. Albin Hasanović — 6.69 meters
11. Enrico Panfili — 6.47 meters
12. Ayyub Mohammad — withdrew

Tire Flip

Each strongman was tasked to flip a 425-kilogram tire six times in the fastest time possible.

1. Sebastian Kraus — Six in 56.62 seconds
2. Dennis Kohlruss — Six in 59.86 seconds
3. Patrick Eibel — Five in 63.50 seconds
4. Matthias Winnerl — Five in 67.89 seconds
5. Albin Hasanović — Five in 70.46 seconds
6. Michael Reichelt — Four in 59.29 seconds
7. Markus Schätzl — Four in 63.02 seconds
8. Martin Mos — Three in 44.29 seconds
9. Enrico Panfili — Three in 47.48 seconds
10. Kai Ehrhard — One in 13.47 seconds
11. Tim Hruby — One in 14.52 seconds
12. Ayyub Mohammad — withdrew

Weight Throw

Each strongman attempted to throw five implements ranging from 20 to 28 kilograms over a 4.2-meter bar in the fastest time possible.

1. Dennis Kohlruss — Five in 18.19 seconds
2. Patrick Eibel — Five in 22.30 seconds
3. Markus Schätzl — Five in 35.27 seconds
4. Kai Ehrhard — Five in 47.49 seconds
5. Sebastian Kraus — Five in 70.13 seconds
6. Matthias Winnerl — Four in 15.00 seconds
7. Albin Hasanović — Four in 17.82 seconds
8. Michael Reichelt — Four in 24.88 seconds
9. Enrico Panfili — Four in 25.70 seconds
10. Martin Mos — Four in 32.30 seconds
11. Tim Hruby — Four in 34.16 seconds
12. Ayyub Mohammad — withdrew

Dumbbell Medley

The Dumbbell Medley was comprised of six implements weighing 70, 80, 90, 100, 110, and 124.5 kilograms.

1. Dennis Kohlruss — Five in 48.69 seconds
2. Tim Hruby — Four in 50.28 seconds
3. Albin Hasanović — Three in 19.11 seconds
4. Markus Schätzl — Three in 21.51 seconds
5. Patrick Eibel — Three in 32.93 seconds
6. Kai Ehrhard — Three in 59.23 seconds
7. Enrico Panfili — Two in 12.16 seconds
8. Matthias Winnerl — Two in 12.70 seconds
9. Michael Reichelt — Two in 18.45 seconds
10. Martin Mos — Two in 19.44 seconds
11. Sebastian Kraus — One in 11.01 seconds
12. Ayyub Mohammad — withdrew

Atlas Stones

The Atlas Stones featured four implements ranging in weight from 160 to 200 kilograms.

1. Albin Hasanović — Four in 40.70 seconds
2. Dennis Kohlruss — Four in 59.17 seconds
3. Markus Schätzl — Three in 27.12 seconds
4. Patrick Eibel — Three in 35.73 seconds
5. Michael Reichelt — Two in 15.18 seconds
6. Martin Mos — Two in 18.15 seconds
7. Enrico Panfili — Two in 21.51 seconds
8. Matthias Winnerl — Two in 21.60 seconds
9. Tim Hruby — Two in 22.65 seconds
10. Sebastian Kraus — Two in 38.32 seconds
11. Kai Ehrhard — no result
12. Ayyub Mohammad — withdrew

Kohlruss won two events (Weight Throw and Dumbbell Medley) and finished as the runner-up in three others (Tractor Pull, Tire Flip, and Atlas Stones). His worst finish of the day was fifth in the opening event.

Featured image: @dennis_kohlruss on Instagram

The post 2023 Germany’s Strongest Man Results — Dennis Kohlruss Triumphant appeared first on BarBend.

Menopause comes with plenty of unpleasant symptoms, from hot flashes and brain fog to insomnia and mood swings. But there are so many things you can do to help your body through this change, even years in advance. One of the best ways to take charge of your hormonal health is by adhering to this menopause diet. The foods we have listed are proven to help manage your menopause symptoms.

Typically, menopause occurs in your early 50s, menopause occurs when you’ve gone a full year without a period. (The exact time frame varies greatly, with an average range of 45-55).

Once you do hit menopause, you’ll be experiencing all-time low levels of all hormones can put you at risk for health conditions like osteoporosis and heart disease.   That might sound scary, but “by making some changes to your eating habits, you might be able to ease a lot of the discomfort and keep your body healthier as you age,” says Sherry Ross, MD, an ob-gyn at St. John’s Health Center in Santa Monica, California.

Let’s explore the specific hormonal changes that occur during this time and the best foods for your menopausal diet.

Fiber-Rich Foods Photo Credit: Shutterstock

Eating a high-fiber diet can help you with menopause-related digestion issues such as bloating or irregularity.

Getting enough fiber with every meal also helps you feel fuller longer, which can prevent unwanted menopausal weight gain.

It’s extremely common for women to gain weight in their menopausal years. Still, by incorporating more fiber into your diet (combined with cardio and plenty of strength training to keep muscle on your body and your metabolism working!), you can help manage your weight.

Foods high in fiber include:

• Bananas
• Apples
• Pears
• Broccoli
• Beans
• Chickpeas
• Brussels Sprouts
• Nuts
• Steel-cut oats

Recipes to Try

​​Overnight Pumpkin Spice Oatmeal

Shredded Brussels Sprouts & Kale Salad with Apples, Gorgonzola & Candied Pecans

Southwestern Sweet Pepper Nachos

Healthy Fats Photo Credit: Shutterstock

Omega-3 fats are an essential part of any diet, but particularly during menopause, they can help stabilize mood swings and improve anxiety and depression. One of the best sources of omega-3s is oily fish, so you’ll notice they dominate the list below.

The following are omega-3-rich foods to eat more of:

• Salmon
• Tuna
• Herring
• Avocados
• Sardines
• Flaxseeds
• Grass-fed beef
• Kale
• Flax seeds

Recipes to Try

Teriyaki Salmon Salad (Easy 15-Minute Recipe!)

Baked Avocado Eggs

Avocado Tuna Salad

Calcium-Rich Foods Photo Credit: Shutterstock

One thing nearly every doctor can agree on is the importance of calcium as you age. Getting enough calcium during menopause helps you maintain strong bones and avoid osteoporosis. To stay healthy and prevent injury, you need to make sure you’re getting enough calcium in your diet each day.

Below is a list of calcium-rich foods

• Greek yogurt
• Kefir
• Broccoli
• Leafy greens
• Oranges
• Beans
• Spinach
• Tofu
• Bok Choy
• Almonds

Recipes to Try

Healthy Chicken Stir-Fry

Vitamin D Photo Credit: Shutterstock

Be sure you also get enough Vitamin D while eating calcium-rich foods because Vitamin D helps your body absorb calcium!

Getting enough vitamin D helps protect your bones and can also help with mood swings during menopause. Check out the list of foods rich in Vitamin D below or consider taking a Vitamin D supplement, especially in the winter or if you live in a cold, non-sunny climate.

Most doctors recommend 1,000 to 2,000 units of vitamin D a day if you’re taking it in supplement form.

Foods rich in Vitamin D include:

• Eggs
• Yogurt
• Salmon
• Mushrooms
• Fortified Milk

Recipes to Try

Healthy Lentil And Mushroom Veggie Burgers

Avocado Deviled Eggs

Dill Salmon Scramble

Balance These 4 Hormones for Weight Loss Photo Credit: Get Healthy U

Your hormones impact so many things—from your mood and energy levels to your weight.

When you are deficient or dominant in any one hormone, it’s easier to gain weight. This is particularly true for women who are experiencing hormonal imbalances caused by the natural aging process.

If you’re someone struggling with weight loss, you might benefit from understanding your hormone levels and trying these natural ways to balance your hormones.

Balance These 4 Hormones for Weight Loss

The 10 Yoga Poses You Should Do Everyday Photo Credit: Shutterstock

Simply put, a daily yoga routine makes you feel good. No matter where you find yourself or how much time you have, you can do the 10 yoga poses below and start your day with a centered mind and a refreshed body. Because beyond the mental benefits of yoga, the way your body will feel after a good stretch is vital to a healthy lifestyle.

The 10 Yoga Poses You Should Do Everyday

Strength Training for Women Over 50: 11 Best Moves Photo Credit: Get Healthy U

While aging is inevitable, aging well is not. There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. The below strength training exercises are proven to get results for women over 50.

Strength Training for Women Over 50: 11 Best Moves

Sharing some alternatives to facial injections! You can also use FITNESSISTA15 here for one of my favorite wellness and anti-aging tools: the red light face mask. 

Hi friends! How are ya I hope you’re enjoying the morning so far! I have a new post for you this morning + a corresponding podcast episode for those who want to listen on-the-go!

This was a popular readers request post, especially since I’ve mentioned before that I haven’t had any facial injections, like Botox or fillers, and have no desire to in the near future. This is ZERO shade to anyone who has had these procedures – do what makes you happy and feel good! – I just know they’re not a fit for me, right now (never say never though, right?). All of my friends who have gotten Botox, etc., swoon about it, but I feel like I’m the person who would have a crazy reaction or respond horribly.

Some reader friends asked me if I would do a post with my favorite alternatives if you’re also a little wary of facial injections.

139: Alternatives to facial injections Frownies

Frownies are a unique and skincare product designed to help reduce the appearance of wrinkles and fine lines, particularly on the forehead and between the eyebrows. They were originally created by a concert pianist in the late 1800s (!) who didn’t want a furrowed brow. You can read more about the history here! It has continued to be family run and owned for multiple generations.

Frownies are specialized adhesive patches are made from natural, skin-friendly materials. They work by gently holding the skin in place, preventing facial muscles from contracting and forming creases while you sleep. Think of Frownies as your beauty secret weapon against unwanted furrows and lines.

By wearing these discreet patches overnight or for a few hours during the day, you’re giving your skin a chance to relax and rejuvenate, helping to soften the appearance of wrinkles over time. Frownies are all about natural skincare and non-invasive self-care, offering an alternative to more aggressive treatments like injections or surgery.

I particularly like the Frownies for my 11s (or WTF lines) in the middle of my forehead.

Microneedling

Here’s how it works: A specialized device with fine, sterile needles creates controlled micro-injuries on the surface of your skin. Don’t worry, it’s not as intense as it sounds! These micro-injuries trigger your skin’s natural repair process, stimulating the production of collagen and elastin – two key proteins responsible for maintaining your skin’s firmness and suppleness.

Micro-needling can help minimize the appearance of fine lines, wrinkles, acne scars, and even stretch marks. It’s also suitable for various skin types and tones.

Laser treatments like IPL, Halo, and BBL

Laser treatments work their transformative magic through the focused energy of light. Picture a precision beam of light targeting specific areas of your skin, stimulating collagen production, and encouraging cellular renewal.

From IPL (Intense Pulsed Light) to Halo and BBL (BroadBand Light), each laser treatment has its own unique superpowers. They can zap away sunspots, even out skin tone, and smooth out texture irregularities. Laser treatments are non-surgical and require minimal downtime. Talk to your esthetician about what they recommend for your unique skin tone, texture, and goals.

Red light therapy

Red light therapy can help with inflammation, healing, skin texture, and collagen production. My favorite way to get in facial red light therapy, is through this red light face mask. Use FITNESSISTA15 for 15% off. 

From their website:

“Light therapy is a gentle, non-invasive treatment that mimics low-level rejuvenating wavelengths found in natural sunlight. This relaxing and effective treatment warms the skin, boosts your mood, and enhances your natural glow.”

Hydrofacials

There are a lot of speciality facials that can help with skin texture and healing. I’ve heard amazing things about hydro facials. The process involves cleansing, exfoliating, extracting, and infusing your skin with a cocktail of nourishing serums. A gentle vortex of water, peptides, and antioxidants is used to cleanse your pores, remove impurities, and provide deep hydration to the skin.

Face yoga

By engaging in specific facial movements, stretches, and massages, you’ll encourage muscle preservation, which is important for anti-aging. I love to follow this account for face yoga! 

Really good skincare!

With the right arsenal of products, you’re treating your skin to nourishing ingredients that can promote cellular rejuvenation, boost collagen production, and help fade fine lines and wrinkles. Anti-aging skincare is like a shield against environmental aggressors. Imagine a protective barrier that shields your precious skin from free radicals, UV rays, and pollutants, all of which can accelerate the aging process. With the right skincare routine, you’re not just preserving your beauty – you’re safeguarding it for years to come.

Some of my favorite skincare products are in this post.

It’s important to have a routine that includes a cleanser, a prep (usually a toner), a treatment (like an overnight serum or Vitamin C serum for day), and protection (through moisturizer, using SPF moisturizer during the day). If you need recs, send me an email and I’d love to help! (gina@fitnessista.com)

Nutrition and hydration

While skincare can affect skin quality and texture on a surface level, I think it’s even more important to nourish, protect, and hydrate from WITHIN. Avoid inflammatory foods and oils, focus on water-dense foods (like fruits and veggies), hydrate (using minerals and electrolytes as needed), and eat the rainbow, for a variety of minerals, nutrients, and antioxidants through your diet. When you eat well and nourish your body, your skin will reflect this on the outside.

So, spill, friends: have you tried facial injections or any of the methods mentioned above? Am I missing anything on the list?

xo

Gina

More resources from this episode:

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here! I just finished IHP2 and will share a review of my experience, too.

I’m still obsessed with my sauna blanket. This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains, I sleep better on the days I use this, and it makes my skin glow. Link to check it out here. You can also use my discount (FITNESSISTA15) for the PEMF Go Mat, which I use every day, and the red light face mask, which is a staple in my weekly skincare routine.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. 

The post 139: Alternatives to facial injections appeared first on The Fitnessista.

Here’s a little-known gym fact, kirk shrug may be, he best shrug variation you’re not doing.

There’s nothing more imposing than a lifter with a big yoke, otherwise known as a set of massive upper traps, shoulders, and back will make you stand in awe—and move out of their way as they toss another 45 onto the bar and begin lifting. Then you get to thinking, how do I get huge traps too?  Then you head toward the dumbbells and shrug like crazy, blasting them with every variation you know about.

Here we’ll get into all things Kirk shrugs so you can build a big yoke, crushing grip strength, and deadlift PRs.

What Are Kirk Shrugs?

Kirk shrugs a barbell-shrugging variation with a unique grip and a particular way of performing them. But before getting into that, there’s a story behind this excellent upper trap exercise.

Kirk shrugs got their name from the lifter who first used them, Kirk Karwoski. Karwoski is considered one best squatter in the history of powerlifting and currently holds the IPF-equipped world record in the squat of 1,003 pounds in the 275 pounds weight class. Kirk and his coach Marty Gallagher started doing Kirk shrugs to increase Kirk’s deadlift grip strength. Kirk then pulled an 800-pound deadlift, but both discovered it built a big yoke too.

The particular way of performing them is the thumbless grip and the shrug and pause at the belly button that focuses on the upper back, crushing grip strength and awe-worthy upper traps.

How to Do Kirk Shrugs

1.     Set up the barbell in the squat rack at around mid-thigh height.
2.     Load with approx. 25 % of your usual barbell shrug weight.
3.     Grip the barbell using a thumbless grip by hooking the barbell with only your fingers.
4.     Shrug using only your traps, upper back, and lats.
5.     Hold the barbell at belly button level for one second.
6.     Slowly lower to the starting position, resisting the pull of the weight on the way down.
7.     Reset and repeat for desired reps.

Muscles Trained With Kirk Shrugs Exercise

Kirk shrugs are predominately an upper-body exercise that focuses on the upper traps with little assistance from the lower body. Here are the primary muscles trained with Kirk shrugs.

• Forearms: Isometric contraction of the forearm flexors and extensors to hold the barbell.
• Upper back (rhomboids and middle traps): Keep you in good posture and are trained when the shoulder blades come together.
• Upper traps: Where the money is made when the upper traps rise towards your ears.
• Lats:  When performed correctly, there’s some shoulder extension involved.

Benefits of Kirk Shrugs Exercise

The most obvious benefit of performing any strength exercise is to get you jacked, and Kirk Shrugs will do that and more. Here are some vital benefits of incorporating these into your current workout.

• Improved Grip Strength: The thumbless grip and the extended time under tension is another way besides carries to improve your grip strength for all things gym and pickle jar related.
• Increased Pulling Power: Kirk shrugs will improve your grip strength, no doubt but strengthening the upper trap and back has other performance benefits too. There is a reason Kirk Karwoski pulled 800 pounds when performing these shrugs as an accessory exercise. Strengthening the upper back is vital in keeping the spine neutral and providing the tension necessary to pull heavily.
• Protects The Head: Kirk shrugs strengthen the neck area, essential if you are involved in collision sports. Adding some strength and muscle to this area has been shown to prevent neck injuries and lessen the effects of concussion.
• You’ll Get Tougher: Physical toughness is excellent, and Kirk shrugs will help you absorb punishment to the neck area and build mental toughness. Every time you gut through a set of Kirk shrugs, your forearms and traps are burning, and you don’t quit; you just got mentally tougher.

Kirk Shrug Form Fixes

Barbell shrugs are different because the weight is anterior; you must pay close attention to your lifting posture to ensure you get the best from this shrug variation. Here are a few form tips to pay attention to.

• Shoulders Down & Chest Up: Not only does this put you in better posture, but it ensures the tension necessary and the correct muscles are being trained.  If you like neck pain, performing Kirk shrugs with rounded shoulders is not recommended.
• Don’t Use Your Thumbs: It’s ingrained to use our thumbs whenever we grip anything, but with Kirk Shrugs, it is vital to use a thumbless grip so more muscular action goes towards your upper traps and back.
• What’s The Hurry: When building muscle is the goal, increasing muscular tension is a priority. Not only do you need to pause for a second by the navel but raising and lowering the barbell with control will give you the muscle-building stimulus you need.
• No Assistance From “Other” Muscles: Focus and attention on the upper back and traps are paramount with this exercise, so avoid using any momentum by swaying your upper body and using other muscles to get the job done. Doing so takes away from the effectiveness of Kirk Shrug.

Programming Suggestions

Kirk shrugs are not a 1RM type of exercise but a movement to perform after your big strength exercise to improve the performance and look of your yoke. Here are some general programming recommendations to build the upper traps of your dreams.

Upper Body Finisher

Try for three straight sets of eight to 12 reps rest two minutes between sets at the end of sessions, or choose a weight around 40-50 % 1 RM deadlift and go till failure.

For Upper Body Muscle

If you’re a sucker for punishment and want to push your grip and back strength to new heights, try this triset for size instead of your usual back exercises.

1A. Barbell bent over row-10 reps.

1B. Towel pull-ups- until failure.

1C. Kirk shrugs 8-12 reps.

Repeat two to three times, resting as needed.

Kirk Shrugs Variations

If you have trouble shrugging with a regular barbell or with the Kirk Shrug in particular, these two alternatives will build your upper traps nicely.