- FitnessVolt Newsletter
- Posts
- A Personal Trainer’s 2-Week 50 Daily Squat Experiment Yielded Unexpected Gains
A Personal Trainer’s 2-Week 50 Daily Squat Experiment Yielded Unexpected Gains
Plus, Bradley Martyn and Andrew Tate bench-press their way to viral glory, and Robby Robinson proved death rumors wrong by crushing a chest-back workout at 78.
Ever wondered what happens when a seasoned lifter with “chicken legs” commits to 50 bodyweight squats every morning for two weeks? A personal trainer found out the hard way, battling muscle soreness and mental sludge to emerge with stronger quads, perkier glutes, and a surprising posture upgrade—turns out slouching is so last season. His quads grew a modest half-inch and glutes puffed up by three-quarters, proving small moves can flex big results. If you’re ready to ditch the excuses and squat your way to glory, use these tips to tweak this challenge for any fitness level. [Read more here]
Fitness titan Bradley Martyn and ex-kickboxer Andrew Tate walked into Zoo Culture Gym to settle a score with an AMRAP bench press duel—because nothing screams bromance like grunting over barbells. Martyn, a 260-pound beast, powered through 405 pounds like it was a warm-up, while Tate, rusty after four years off the bench, still cranked out 50 reps at 90 pounds with a grin. Their endurance clash ended with Martyn at 69 reps and Tate hot on his heels at 59, proving even a hiatus can’t dim raw grit. [Check it out]
Newly minted IFBB Pro Sam Sulek didn’t waste his off-season, hitting the gym on March 13, 2025, to torch his quads with a workout so intense it’d make a leg press weep. From lying leg curls to a superset of leg extensions and sissy squats, he’s sculpting a lower body that will make him stand out among elite athletes. With Chris Bumstead retired, this kid might just be the next big thing—watch his leg annihilation workout. [See the sweat]
Arnold Schwarzenegger stirred the pot at the 2025 Arnold Classic, calling Men’s Physique “bogus” for hiding legs under board shorts, and champs Phil Heath and Jay Cutler shared their thoughts on this matter. Cutler saw it as a disrespectful dig, while Heath pondered what’s so offensive about a little fabric—emotional intelligence flex activated. They also broke down Derek Lunsford’s Open win over Samson Dauda, crediting his killer conditioning and beefier legs. [Listen up]
The 2025 CrossFit Open closed out on March 13 in Glenmont, NY, with Workout 25.3—a 20-minute gauntlet of wall walks, rowing, and barbell lifts that’d test even the fittest souls. James Sprague, Dallin Pepper, and Jayson Hopper duked it out live, with Pepper smoking the field at 9:21, leaving Sprague and Hopper in his dust at 9:43 and 9:44. Even NFL vet Tyson Bagent clocked 18:31, proving footballers can hang with the CrossFit elite. Submissions are due March 17, so get those scores in before the Semifinals beckon! [Watch the chaos]
Legendary coach Hany Rambod critiqued Urs Kalecinski’s 2024 Mr. Olympia showing, rating “The Miracle Bear” an 8.5 for his X-frame and quad striations. He praised Urs’ pecs and conditioning but nudged him to beef up those triceps and lats—because third place three times isn’t the goal, right? Rambod’s Rx: more rows and posing tweaks to fake that width ‘til he makes it. With the 2025 Olympia in his sights, Urs might just turn this advice into gold—check the full breakdown. [Get the scoop]
Cardio’s the golden child of fitness, a veteran trainer argues resistance training’s unsung benefits—like stronger bones and sharper brains—deserve a spot in your routine. Lifting weights boosts insulin sensitivity, torches fat, and keeps your muscles from ghosting you during a diet, all while making you less of a meathead than you’d think. Aim for two full-body sessions weekly to reap these gains without ditching your treadmill time. [Lift the veil]
At 81, three-time Mr. Olympia Frank Zane spilled the tea about Open bodybuilding’s mass-over-aesthetics shift, urging today’s pros to skip the steroid overload and grind harder. He’s still chowing 150 grams of protein daily—eggs, fish, chicken, and the odd red meat—proving old-school habits die hard. Zane’s advice? Take your time building that physique, not just your drug stack. [Hear the legend]
Seven-time Olympia king Phil Heath squashed comeback rumors on the Cutler Cast, declaring no Masters Olympia run despite its revival—but he’s not done with bodybuilding yet. In a chat with Jay Cutler, he floated coaching his old nemesis Kai Greene, joking about fixing his posing for a potential Masters showdown. Their 2010s rivalry was pure fire, and fans are drooling at the thought of this duo teaming up. Will Heath turn Greene into a champ again? [Catch the vibe]
Bodybuilding icon Robby Robinson faced a grim surprise when a viral hoax declared him dead at 78, sparked by a deleted post from pal Rick Valente. Fresh off a chest-back workout, “The Black Prince” took to Instagram to confirm he’s alive, touched by the global outpouring despite the mix-up. The Masters Olympia champ’s still hitting the gym hard, showing death rumors can’t bench his legacy. [See the proof]
What happens when you swap candy bars for 20 extra grams of daily fiber? This month-long experiment turned an athlete’s gut into a lean, mean digestion machine—shedding 8 pounds, banishing slumps, and even giving his skin a glow-up. Bloating was a rough first-week roommate, but by Week 4, oats, chickpeas, and a trusty app made it a breeze. Want to feel full, focused, and maybe a little smug? [Dig in here]
Brian Johnson, aka Liver King, isn’t your average fitness guru—he’s chomping raw bull testicles and dragging kettlebells like a caveman on a mission. His nine ancestral tenets (think cold showers and 10,000 daily steps) built a 1.6 million-strong Instagram tribe, despite Joe Rogan’s steroid jabs. From a protein-packed breakfast of liver and eggs to a “Barbarian” sled haul, this Texan’s routine is as savage as it sounds. Curious if raw meat’s the secret to alpha status? Peek at his playbook. [Go primal]
Carbs: the fuel you love to hate, now demystified with Fitness Volt’s slick calculator. Plug in your age, weight, and sweat level, and it spits out your ideal daily carb dose—40-75% of calories, per the pros—to power muscle gains or fat loss. Sweet potatoes and quinoa beat out soda any day, offering steady energy without the crash. Ditch the guesswork and let this tool carb-load your life—because who doesn’t want science-backed gains? [Calculate now]
Breakfast Recipe of the Day: Banana Protein Pancakes
Rise and grind with these fluffy protein pancakes that pack 28 grams of muscle fuel! Blitz 2 eggs, oats, banana protein powder, milk, baking powder, and a dash of cinnamon in a blender until smooth—give it an extra whirl if the oats play hard to get. Heat a slick of oil in a pan, ladle in 2-3 batter rounds, and cook until bubbles pop and bottoms glow gold (1-2 mins), then flip for another minute. Stack ’em high, crown with Greek yogurt, banana slices, and maple syrup—breakfast just got swole!
The Strength Bulletin
Nivea Campos snags the 2025 Musclecontest Campinas Pro Bikini title, locking in her Olympia spot with jaw-dropping symmetry. [Check the results]
Reply