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Boost Gains With a 3‐Second Pause‐and‐Squeeze Trick
Olympia week may be over, but the storylines aren’t. Derek Lunsford reclaimed the Sandow, Sarah Villegas and Natalia Coelho are trading barbs, and powerlifting convert Kyle Kirvay just totaled more than a small car.
You don’t need new machines or fancy gear—just a 3‑second pause at the top of each rep to make your muscles beg for mercy. The pause‑and‑squeeze method deliberately lengthens time under tension, making every contraction count while giving lagging muscle groups the attention they deserve. By reducing the load slightly, you can maintain form and hone your mind‑muscle connection instead of just moving weight. It’s a brutally simple way to increase metabolic stress, recruit more fibers, and expose weaknesses without a spotter. [Try the Pause‑Squeeze Method]
Calorie deficits are straightforward on paper—eat less, move more—but hunger often derails the plan. A protein‑first strategy can help, yet research shows protein isn’t inherently more satiating than carbohydrates unless you hit the right ratio. Experts suggest dialing protein up to about 30 % of your total calories and spreading it evenly across meals in 30–40 gram servings, which supports lean mass and steadies appetite without hogging all your macros. Focusing on lean, high‑quality sources like eggs, poultry, and Greek yogurt supplies leucine and other essential amino acids that drive satiety and recovery. [Crack the Protein Code]
Brazilian sensation Ramon "Dino" Queiroz finally grabbed the Classic Physique Olympia title, edging Mike Sommerfeld by one point and ending Chris Bumstead’s long reign. After years of silver medals, Queiroz brought fuller legs, a wider back, and razor‑sharp conditioning to become just the fourth champion in the division’s history. The win ushers in a new era and proves perseverance pays off even when the margins are razor-thin. [See How Ramon Made History]
One year removed from injury and back-to-back wins in Pittsburgh and New York, Nick "The Mutant" Walker arrived in Las Vegas as a favorite—but left in sixth place. In a candid Instagram post, Walker congratulated the winners and admitted his peak was off, saying the timing just didn’t click despite months of meticulous prep. Missing the 2023 show with a hamstring tear and struggling through 2024 had built huge expectations, yet he failed to make the first callout before looking more like himself in the finals. Fans who saw him push Derek Lunsford earlier in the season were shocked, but Walker is already plotting redemption. [Read Walker’s Post‑Olympia Thoughts]
The Women’s Physique podium flipped when Natalia Abraham Coelho claimed her second Olympia crown and ended Sarah Villegas’ bid for a record‑breaking fifth. Instead of congratulating her successor, Villegas fired back on social media, calling Coelho the “OIL‑ympia champion” and hinting at site‑enhancement use. She reminded fans she still holds four golds and seven medals, vowed to keep chasing history, and insisted shortcuts eventually catch up. The rivalry added spice to an already close contest where Coelho’s improved quad sweeps and harder midsection edged Villegas’ shape. [Catch the Post‑Olympia Drama]
Reigning Mr. Olympia Samson Dauda took a gamble by coming in leaner and sharper, only to finish fourth behind Derek Lunsford, Hadi Choopan, and Andrew Jacked. In a heartfelt statement, he said that sometimes doing everything right still doesn’t bring the desired result and that this setback “isn’t the end.” Dauda admitted he paid the price for listening to judges who wanted more conditioning, sacrificing the size that helped him win last year. He had guest‑posed and competed at the Arnold Classic earlier in the season, which may have blurred the peak. [Hear Dauda’s Resilient Message]
During the Olympia Champions Seminar, president Dan Solomon confirmed that the 2026 Mr. Olympia will remain in Las Vegas—but not at the same theater. He teased a larger, brand‑new venue capable of holding more fans and promised an official announcement “next week or so,” addressing complaints about cramped seating and prejudging lighting. The 2025 event split prejudging at the Las Vegas Convention Center and finals at Resorts World, leaving some attendees unimpressed. [Get the 2026 Venue Scoop]
Former IFBB pro Kyle Kirvay traded posing trunks for a lifting belt and promptly rewrote the powerlifting record books at the 2025 ABS Rumble 2 in California. Weighing 136.6 kg and competing in the under‑140 kg class, he squatted 425 kg after a 395 kg opener, benched 290 kg, and deadlifted 410 kg to log a 1,125‑kg (2,480‑lb) raw total—all while nursing a quad tweak that derailed his 440‑kg squat and deadlift attempts. The total eclipses his own 1,102.5‑kg record from 2024 and netted him gold despite missing two lifts. [Relive Kirvay’s Record‑Breaking Day]
Sixteen years after his own comeback win, four‑time Mr. Olympia Jay Cutler no longer stands alone. He publicly congratulated Derek Lunsford for reclaiming the Sandow trophy by edging Hadi Choopan by two points and completing a rare Arnold Classic–Pittsburgh Pro–Olympia triple crown. Cutler joked that he can’t say he’s the only man to lose and regain the title anymore, and he praised Ramon Queiroz, Ryan Terry, and the other division winners as well. Lunsford, who had targeted the triple crown all season, called the victory “beyond my wildest dreams” and thanked his team for staying the course. [Celebrate Lunsford’s Comeback]
Three‑time 212 Olympia champion Keone Pearson isn’t done making headlines. Fresh off his third title, “The Prodigy” announced he will jump into the Men’s Open at the EVLS Prague Pro on Oct. 26. In a post‑victory interview, he revealed his game plan: he won’t chase the mass monsters on size but will “play my game,” leaning on shape, muscle bellies, and separation. The strategy mirrors Shaun Clarida’s Giant Killer playbook and hinges on whether his 212 look is good enough to out‑aesthetic bigger rivals. If Pearson steals the show overseas, he could punch an early ticket to the 2026 Olympia—and ignite debate about the future of the 212 division. [See Pearson’s Game Plan]
Eight‑time Mr. Olympia Lee Haney watched the 2025 show and left scratching his head. In a social media post, he called the results “confusing” and suggested it’s time to divide the Men’s Open into two classes—one for shorter, denser athletes like Derek Lunsford, Hadi Choopan, and Nick Walker, and another for taller, more balanced physiques such as Samson Dauda, Andrew Jacked, and Behrouz Tabani. Haney argued that comparing apples to oranges makes judging nearly impossible and that new standards could prevent controversies. Whether the IFBB listens is another matter, but the legend’s proposal has sparked debate about height classes and fairness. [Explore Haney’s Proposal]
After days of silence, Nick Walker’s coach, Kyle Wilkes, addressed the elephant in the room: their timing was off. In a video message, Wilkes admitted they mistimed Walker’s peak, leading to a flat and watery look during prejudging that improved by the finals, but couldn’t erase the early impression. He took full responsibility, noting that Walker had done everything asked and that it was the coach’s job to deliver him at 100 %. The admission echoed Walker’s own comments and reassured fans that the team will adjust for future shows. [Get Coach Wilkes’ Explanation]
In a post‑Olympia breakdown on the Cutler Cast, Jay Cutler and Milos Sarcev praised Andrew Jacked’s leap to third place, labeling him “the next guy” and predicting he could win the Arnold Classic if he enters. They were blunt about others: Samson Dauda lost his wow factor by coming in leaner, and Nick Walker was a disappointment after his mistimed peak. The pair credited Derek Lunsford’s shape and proportions for his win over Hadi Choopan and noted that Andrew brought the structure and detail many thought was title‑worthy. [Watch Their Candid Recap]
Veteran coach Chris Aceto fanned the flames by alleging that some Classic Physique athletes, including Mike Sommerfeld, bent height and weight rules at the 2025 Olympia. He claimed officials had to hold Ramon Queiroz’s feet down during measurement and suggested competitors used tall haircuts to clear the height cap. Aceto also said Nick Walker looked like the odd man out in the Open lineup, noting the disparity between his compact frame and taller rivals. His comments add to calls for stricter weigh‑ins and perhaps new height classes. [Hear Aceto’s Candid Critique]
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