One-Minute Bedtime Plank Routine for a Stronger, Healthier You

Also, get the scoop on Big Ramy’s Olympia break and Frank Zane’s anti-burnout hack.

September 23, 2024 • Estimated Reading Time: 7 minutes

We all know the plank is king when it comes to core strength, but a quick 60-second session right before hitting the sheets might be the game-changer your routine needs. Dubbed the "Bedtime Plank Ritual," this daily habit promises to tighten your core, improve posture, and help you fall asleep faster. It’s not about breaking a sweat — just pure, efficient muscle engagement before lights out. Want to wake up stronger? Try this one tonight. [See how 60 seconds can change everything.]

Big Ramy’s Out But Not Done with Mr. Olympia

Big Ramy has officially bowed out of the 2024 Mr. Olympia, but don’t count him out just yet. In his recent update, Ramy explains that while recovery is his main focus, his eyes are set on a future comeback. It’s a calculated step back for the former champ, who’s determined to return stronger and healthier than ever. [Here’s what Big Ramy had to say.]

Bodybuilding icon Frank Zane isn’t a fan of burnout. In a recent revelation, the three-time Mr. Olympia winner shared his secret to avoiding overtraining — hint: it’s as much mental as it is physical. Zane’s solution involves a mindful approach to recovery that could keep you lifting for years. [Learn Zane’s secret to longevity.]

According to Judge Terrick El Guindy, the 2024 212 Olympia battle will be epic. On one side is the reining champ Keone Pearson, whose sheer size could dominate, and on the other is former champ Shaun Clarida’s freakish density. The showdown could come down to razor-thin margins. Who’s got the edge? [Get El Guindy’s expert take.]

Two-time Classic Physique Olympia champ Ansley is done being the underdog and has officially called his shot for the 2024 Mr. Olympia. He’s confident that this time, Chris Bumstead’s reign will end. With razor-sharp conditioning and a killer mentality, Ansley’s ready to take the crown. [Here’s why Breon thinks this is his year.]

Could drinking water on an empty stomach every morning be the secret to better health? One expert decided to find out, embarking on a 30-day water challenge to see the effects on energy, digestion, and overall wellness. The results may surprise you. [See what 30 days of water on an empty stomach did.]

How Many Calories Does Biking Really Burn?

Cycling is great cardio, but how many calories does it really torch? Whether you’re a casual rider or a serious cyclist, this calculator will help you dial in your efforts for maximum fat burning. [Check out the best biking calculator.]

Samson Dauda shares a shredded physique update 3 weeks out of the 2024 Olympia📽️💪

Training Tip of the Day: Switch Up Your Rep Tempos

Slow it down, speed it up, and watch your gains explode. Playing with rep tempos — like pausing at the bottom or extending the lowering phase — can fire up new muscle growth and strength. It’s all about muscle tension: by tweaking your speed, you challenge your body in fresh ways, keep things exciting, and avoid hitting those dreaded plateaus. Next time you're in the gym, try a 3-second descent on squats or a pause at the bottom of your bench press. Your muscles won’t know what hit them.

The Strength Bulletin

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