Samson Dauda Triumphant at the 2024 Tsunami Pro Bodybuilding Show

Dauda and Brett Dauda secured their 2025 Olympia qualifications over this past weekend.

September 30, 2024 • Estimated Reading Time: 11 minutes

“The Nigerian Lion” brought the waves and walked away with the win at the 2024 Tsunami Pro, setting himself up as a serious contender for this and next year’s Olympia. With his impressive size, conditioning, and flawless posing, Dauda outclassed a lineup of elite athletes, solidifying his status as one of the top names in bodybuilding. His victory is a clear message to the competition: Dauda is here to dominate. [Find out how he crushed it.]

“The Butcher” made a massive statement with his first-place finish at the 2024 Legion Sports Fest Pro. In a stacked lineup, Wilkin stood out with his impressive conditioning and balanced physique, beating some well-established competitors. Wilkin’s victory has fans buzzing about his potential at the 2025 Olympia. [Catch all the event highlights here.]

The bench press performance of these female athletes ranges from national records to jaw-dropping personal bests, with some numbers that rival their male counterparts. Their achievements continue to inspire and challenge stereotypes in strength sports. [Meet the iron queens here.]

Arnold Schwarzenegger has spoken — creatine isn’t the kidney-destroying villain some have made it out to be. The bodybuilding legend weighed in on the long-standing debate, drawing from decades of experience with supplements. Backed by science, Arnold explains why creatine remains one of the most researched and safe supplements for performance and muscle growth. His advice? Stick with the basics and don’t fear this popular muscle booster. [Find out what Arnold has to say.]

If you're serious about building abs that turn heads, this guide has you covered. Learn the best exercises to target each section of your core, while also diving into the diet strategies needed to make those muscles visible. From crunches to hanging leg raises, paired with a nutrition plan that cuts fat, this article outlines how to maximize your results. Don’t just dream about a six-pack — start working for it. [Start your ab transformation here.]

Stan Efferding, one of the strongest bodybuilders in the world, is known for keeping things simple — and brutally effective. In his latest breakdown, he reveals the 10 key exercises you need to build serious muscle. With movements like squats, deadlifts, and bench presses, Efferding emphasizes the fundamentals that have helped him and countless others grow. If you’re looking to get bigger and stronger, Stan’s list is all you need to dominate the gym. [Discover the ultimate workout here.]

Exercise Scientist Breaks Down Tom Platz’s Legendary Leg Day

Tom Platz, the Golden Era legend with some of the best legs in bodybuilding history, is famous for his grueling leg workouts. But are they as effective as the hype suggests? An exercise scientist dives deep into Platz’s methods, praising his intensity but also critiquing his technique. The takeaway? There’s a lot to learn from Platz’s insane drive, but you don’t have to destroy your body to get results. [Get the expert critique here.]

Evan Singleton Folds a Frying Pan, and Overhead Presses Two People

Evan Singleton is making waves in the strongman community, and his latest feat of strength is one for the books. On live television, Singleton bent a frying pan with his bare hands and then overhead pressed two people like it was nothing. His raw power and charisma are earning him more fans with each display of superhuman strength. Singleton’s combination of athleticism and showmanship is taking Strongman to new heights. [Watch Singleton’s incredible display here.]

Choopan is stirring up some serious debate in the bodybuilding world with his take on the ultimate fantasy showdown — Ronnie Coleman vs. Phil Heath. The former Mr. Olympia broke down how these two legends stack up, even throwing Chris Bumstead into the mix for good measure. His thoughts have sparked fresh conversations on what it takes to dominate the Men’s Open division. Are we in for more legendary matchups in the future? [Check out his take here.]

Lucy Underdown Sets a 325-Kilogram Deadlift World Record

Lucy Underdown just pulled off something truly historic, deadlifting an unbelievable 325 kilograms (716.5 pounds) at the 2024 World Deadlift Championships. This world record lift not only smashed previous records but also put her firmly in the spotlight as one of the strongest women in the world. The crowd went wild as she performed this colossal feat of strength, cementing her place in deadlifting history. It’s safe to say Underdown’s name will be remembered for years to come. [See the record-breaking lift here.]

The 2024 USA Strongman Championships and World Deadlift Championships didn’t disappoint, delivering jaw-dropping performances from the world’s best. From massive deadlifts to incredible feats of endurance, the event was packed with highlights. With new champions crowned and records shattered, this year’s competition is one to remember. [Dive into the full results here.]

When your muscles stop growing, it’s time to change things up. These five plateau-breaking training tweaks will shake up your routine and get your gains back on track. From adjusting your reps to switching up your exercises, these tips will force your body to adapt and grow stronger. Say goodbye to stagnant progress and hello to new personal bests. [Break through your plateau here.]

Whether your goal is fat loss, muscle gain, or maintenance, knowing how many calories you burn each day is essential. This easy-to-use TDEE calculator helps you figure out your Total Daily Energy Expenditure, giving you the baseline you need to tweak your diet for optimal results. Stop guessing and start planning with precision. [Find your TDEE here.]

Check out Brett Wilkin's posing routine from the 2024 Legion Sports Fest Pro📽️💪

Recovery Tip of the Day: Hydrotherapy

Feeling beat up from your workouts? Time to dive into hydrotherapy. Alternating between hot and cold water improves circulation, reduces inflammation, and speeds up recovery. Start with a warm shower or bath to relax those sore muscles, then shock them with a quick blast of cold water to reduce swelling. It’s like hitting the reset button for your body. Bonus: it’s the closest thing to a spa day you can get at home.

The Strength Bulletin

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