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- Blast Through Plateaus With Pre‐Exhaust Supersets And A Four‐Day Plan
Blast Through Plateaus With Pre‐Exhaust Supersets And A Four‐Day Plan
Jay Cutler says rising star Martin Fitzwater is channeling the late Gustavo Badell, Tiffany Chapon just shattered squat records at the Silent Worker Meet, and Jeff Cavaliere wants you to start your day with a “feel ten years younger” stretch sequence.
Bored with the same bench‑squat‑curl routine? Pre‑exhaust training flips the script by fatiguing prime movers before hitting compound lifts. This classic method, popularized by Arthur Jones and Joe Weider, uses isolation‑to‑compound supersets to ensure smaller muscles don’t fail before big ones. By pairing, say, leg extensions with leg presses or pec‑deck flyes with bench presses, you’ll bump time under tension and forge a stronger mind‑muscle connection. The program calls for four sessions per week, cycling through major body parts, and promises progress by shocking your body out of its rut. Ready to feel new stimulus without adding more weight? [Try Pre‑Exhaust Supersets Now!]
In an unfiltered podcast appearance, actor Charlie Sheen confessed that he juiced up to look convincing on the mound for the 1989 film Major League. He admitted to a six‑week steroid cycle that boosted his fastball by 10 miles per hour—from the mid‑70s into the mid‑80s—so his “Wild Thing” character could bring the heat. Sheen described getting the gear through a trainer at Gold’s Gym and laughed about how the PEDs made his pitches more believable than his high‑school arm ever could. He noted that even decades later, steroid talk follows him and other actors (Shia LaBeouf recently revealed his own anabolic experiment). Love him or hate him, Sheen’s candor underscores Hollywood’s obsession with athletic authenticity. [Hear His Full Story]
Six‑time Mr. Olympia Dorian Yates says calf development doesn’t require a laundry list of exercises—just brutal intensity. He revealed that he grew his calves from 16.5 to 22.5 inches using only two movements: standing calf raises and seated calf raises, performed once every six days for two all‑out sets to failure. By prioritizing heavy weight and maximal contractions, Yates disproves the notion that calves need daily pounding. His minimalist approach delivered a six‑inch gain during his prime, proving that consistency and effort trump volume. Lesson learned: when your form is dialed in, less can indeed be more. [Grow Your Calves Like Yates]
This fat‑loss blueprint replaces lunch and dinner with hearty, high‑protein soups and pairs your training with supersets. The goal is simple: create a manageable calorie deficit without misery. By swapping solid meals for broth‑based soups, you slash 750–1,000 calories daily without counting macros, and the fiber‑plus‑protein combo keeps hunger at bay. Exercise‑wise, the program leans on efficient supersets to maximize training volume in a short window, boosting metabolic burn while preserving muscle. It’s a fuss‑free, two‑week protocol aimed at shedding three to four pounds without meal‑prep stress. Soup may not sound sexy, but this plan proves simplicity can deliver results. [Start Your Soup & Superset Journey]
Four‑time Mr. Olympia Jay Cutler can’t stop talking about Men’s Open up‑and‑comer Martin Fitzwater. On his YouTube channel, Cutler compared Fitzwater’s consistent top‑five finishes to the late Gustavo “The Freakin Rican” Badell, noting that both athletes excel without any freaky dominant body parts. Fitzwater placed fourth at his Olympia debut, beat Samson Dauda at the Prague Pro, and logged fifth at the 2025 Olympia, convincing Cutler that “The Martian” is on a mission and could soon threaten Derek Lunsford and Hadi Choopan. Cutler also weighed in on bodybuilding’s prize‑money gap, arguing that runners‑up deserve a larger slice of the pie as the Arnold Classic dangles a record $750,000 purse. If Fitzwater keeps climbing, he might turn that conversation into reality. [See Why Cutler Is Impressed]
Athlean‑X founder Jeff Cavaliere says your morning routine needs more movement and less snoozing. In a recent video, he demonstrated five dynamic stretches—Squat Fold, Side Bridge and Reach, QL Pullthrough, Hip Switch and Lean, and the London Bridge—that target hamstrings, lats, hips, and glutes. Cavaliere explains that performing these moves right after waking up can improve flexibility, encourage thoracic rotation, and leave you feeling “ten years younger” without any equipment. Each stretch emphasizes controlled, flowing motion (think windshield‑wiper knees and butt‑to‑sky hamstring folds) to loosen tight joints and muscles. It’s a five‑move recipe for better mobility and a stronger start to the day. [Stretch Your Way To Youthfulness]
French powerlifting phenom Tiffany Chapon reclaimed her dominance at the 2025 Silent Worker Meet 8, scoring the highest GL points and beating world champions Jurins Kengamu and Emil Krastev. Weighing in at 48.9 kg, the four‑time IPF world champ exceeded the U47 kg world records in squat, bench, and total, despite being over the class limit. Her biggest squat—a 170‑kg (374.8‑lb) PR—topped the world record by 4.5 kg, and she benched 107.5 kg (237 lb) before pulling a 172.5‑kg (380.3‑lb) deadlift for a 450‑kg total. Even after narrowly missing a 177.5‑kg deadlift, Chapon’s performance proved she’s still the pound‑for‑pound queen and sets up a potential world‑record onslaught once she makes weight. [Watch Her Record‑Breaking Lifts]
Bodybuilding veteran Lee Priest weighed in on the unsettled landscape for the 2026 Arnold Classic, noting that at least four or five competitors could take the title. He highlighted reigning champ Derek Lunsford, Samson Dauda, Andrew Jacked, and perennial contender Hadi Choopan, but refused to count out rising star Martin Fitzwater. Priest explained that bodybuilding prep can be unpredictable—replicating peak condition isn’t guaranteed even if you copy your last winning routine—so any slip could hand the crown to another athlete. With rumors swirling that Lunsford might chase a $750,000 winner’s purse, the stakes are sky‑high. Priest’s takeaway: enjoy the uncertainty, because there’s no longer a predetermined champ. [Get The Full Arnold Classic Preview]
The bodybuilding community is mourning Classic Physique pro Fabiano Andrade, who died on Nov. 10, weeks after competing at the Musclecontest Brasil Pro. Andrade, known for his methodical physique building and competitive spirit, placed ninth at the Musclecontest Rio Pro. Reports suggest he was the victim of an accident; in a touching tribute, friends revealed he’ll be buried with his Olympia medal on his chest. Andrade’s death adds to growing concerns about athlete safety in bodybuilding, as even the Classic division—promoted by Arnold Schwarzenegger as a “safer” alternative—has seen multiple recent losses. Our condolences to his family and friends. [Read The Tribute]
If you’re guessing your calorie needs, stop. Fitness Volt’s TDEE calculator uses your age, weight, height, and activity level to compute how many calories you burn per day. Beyond total expenditure, it also provides BMI, BMR, ideal body‑weight ranges, and macronutrient breakdowns for maintenance, cutting, and bulking. You can toggle between imperial and metric units, factor in body fat percentage for more precision, and even download a PDF report to track progress. It’s a handy tool for tailoring your diet—whether you’re looking to shed fat, gain muscle, or maintain. [Calculate Your TDEE In Seconds]
James Hollingshead Just Dropped A Razor‑Sharp Physique Update Two Weeks Before The 2025 Japan Pro 📸💪
Dinner Recipe Of The Day: Chicken & Chorizo Jambalaya
Spice up dinner with a one‑pan chicken and chorizo jambalaya. Brown sliced chorizo to release its oils, then sear chicken pieces until golden. Sauté onions, peppers, and garlic in the same pan, stir in paprika and thyme, then add rice and coat it in the smoky juices. Pour in chopped tomatoes and chicken stock, simmering until the rice is tender. Return the meats to the pan with prawns (if using) and cook until everything is juicy and the rice absorbs the flavours. Garnish with parsley and lemon wedges for a Cajun‑inspired feast.
The Strength Bulletin
A new meta‑analysis concluded that post‑workout stretching, when used alone, doesn’t significantly improve soreness, strength, flexibility, or performance, suggesting it’s better treated as a feel‑good ritual than a recovery necessity. [Read The Study]
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