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- Sculpt Abs Like Bruce Lee with His Intense Core Workout
Sculpt Abs Like Bruce Lee with His Intense Core Workout
Also, nutritional scientist shares how to maximize hypertrophy and Dorian Yates reveals his favorite back day exercise.
Vidur Saini
August 15, 2024 • Estimated Reading Time: 9 minutes
Bruce Lee’s legendary physique was built on more than just martial arts — his core training was intense enough to make even the most dedicated gym-goer wince. Lee’s ab workouts focused on high-rep exercises, including dragon flags, sit-ups, leg raises, and crunches, designed to sculpt a midsection that was as strong as it was defined. This training routine is not for the faint-hearted, but if you're aiming for a six-pack that could withstand a roundhouse kick, it might be time to channel your inner dragon. [Get ready to feel the burn.]
Dr. Layne Norton, a name synonymous with evidence-based bodybuilding, is doubling down on the importance of protein and pushing your muscles to the brink. According to Norton, total protein intake is the most crucial factor in muscle growth, and training to failure — where you can’t complete another rep — is key for maximizing gains. If you’re serious about getting stronger, it’s time to rethink how you eat and train. [Start lifting smarter.]
With the 2024 Mr. Olympia fast approaching, Hadi Choopan is fine-tuning his chest routine to build the 3D pecs that could earn him the top spot. Choopan’s workout isn’t just about lifting heavy; it’s about hitting the chest from every angle to create maximum depth and definition. If you're aiming to bulk up your chest, taking notes from one of the world's top bodybuilders isn’t a bad place to start. [Get those gains.]
Six-time Mr. Olympia Dorian Yates swears by deadlifts, and he isn’t shy about making them a staple in his back day routine. Yates argues that deadlifts are the ultimate exercise for building a thick, powerful back — and his results speak for themselves. Whether you’re a seasoned lifter or just starting out, consider adding deadlifts to your program if you want a back that’s as strong as it looks. [Pull your weight.]
Powerlifting phenom Zuzanna Kula has just smashed the IPF World Record with a jaw-dropping 169-kilogram (372.6-pound) equipped bench press. Her record-setting lift is now a benchmark in the powerlifting world, proving that big things come in small packages. [Watch the lift.]
Andrew Jacked is turning heads and making waves after his recent Texas Pro victory, positioning himself as a top contender for the 2024 Mr. Olympia title. Known for his tall, aesthetic physique, Andrew’s recent performance has sparked buzz that he could be the one to beat this year. With IFBB Pro judges like Terrick El Guindy backing him, Andrew’s journey to the Olympia stage is one to watch. [See why he’s a favorite.]
At the 2024 NAPF North American Championships, Gavin Adin crushed the competition, setting new IPF World Records in both raw squat (751.8 pounds) and total (1,986.4 pounds). If you’re looking for inspiration to push your limits, Adin’s performance is it. [Witness the record-breaking lifts.]
Bodybuilding legends Jay Cutler and Milos Sarcev have their eyes on Andrew Jacked, predicting he’ll make significant strides at the 2024 Mr. Olympia. The duo believes that Andrew’s unique combination of height and aesthetics could see him surpass heavy hitters like Nick Walker. As the competition heats up, all eyes are on Andrew to see if he can live up to the hype. [See what the experts say.]
Forget the candles on your birthday cake — your metabolic age might tell a different story. The metabolic age calculator helps you discover your body’s true biological clock, offering insights into how your lifestyle and fitness levels impact your overall health. Whether you're aging gracefully or feeling younger than ever, this tool gives you the knowledge to optimize your well-being. [Find out your real age.]
Bodybuilding legend Flex Wheeler opens up about surviving 600 surgeries over the past two decades and how Kratom has been a lifesaver in his ongoing health battles. Wheeler’s story is a testament to resilience, showing that even the strongest among us face unimaginable challenges. As he continues to inspire the fitness world, Wheeler credits Kratom with giving him a second chance at life. [Hear Flex’s story.]
Recovery Tip of the Day — RICE It, Baby 🍙🧊
RICE (Rest, Ice, Compression, and Elevation) is one of the most tried and tested remedies for sprains and strains. Rest that injury like it's your last cheat day. Ice it to keep the swelling down — think of it as giving your muscles a frosty spa treatment. Wrap it up tight with some compression to keep everything in place, and elevate it like it’s a VIP at the club. Follow these steps, and you’ll be back in the game faster than you can say, "Pass the protein shake."
The Strength Bulletin
Hafthor Bjornsson dominates yet again, claiming his 11th title at the 2024 Iceland’s Strongest Man.
New research shows that high-load, low-volume warm-up sets are the secret sauce to crushing resistance training sessions. [Read the full paper.]
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