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Ditch 100 Daily Push-Ups for Growth-Focused Progressions
Classic Physique legend Chris Bumstead breaks down his cutting playbook and strongman Hafthor Bjornsson bows out of the Rogue Invitational with a balky shoulder.
Cranking out 100 push‑ups daily is more masochistic than muscle‑building, according to a new breakdown on progressive overload. Rather than mindlessly repping the same move, the guide urges readers to get stronger by manipulating variables like load, rep ranges, set volume, rest periods, training frequency, and exercise difficulty. Options range from weighted and single‑arm push‑ups to tempo variations that tax the chest and triceps differently, ensuring constant adaptation. Muscles grow when workouts get tougher over time, not when you simply grind out more of the same. [Upgrade Your Push‑Ups Game]
Six‑time Classic Physique champ Chris Bumstead may have retired from the Olympia stage, but he’s still handing out masterclasses on shredding fat. In his latest YouTube drop, Bumstead walks viewers through his cutting philosophy, including dialing in macronutrients, staying consistent with cardio, and keeping training intensity high despite the calorie deficit. He reflects on his sixth Olympia win and runner‑up finish in Prague and explains how a strategic caloric deficit, ample protein, and gradual adjustments helped him stay full while leaning out. Bumstead also stresses the mental game: patience and adherence trump chasing quick fixes. [Cut Like C‑Bum]
When the mercury drops and the couch whispers sweet nothings, it’s tempting to hibernate under a blanket. This winter‑workout roundup kicks that mentality to the curb by offering an array of indoor routines—from bodyweight circuits and resistance‑band sessions to dynamic cardio sequences—to keep you sweating through the cold season. Gym attendance spikes in January because people let fitness slide during the holidays, so a plan for winter consistency is a must. With creative options like living‑room HIIT and stair‑climbing intervals, there’s no need to brave icy sidewalks or crowded gyms. [Heat Up Your Winter Workouts]
Four‑time Mr. Olympia Jay Cutler resurrects the Meadows Row to help lifters craft cavernous backs. Inspired by the late John Meadows, Cutler explains how a T‑bar row variation—performed with a bent‑over torso and unilateral grip—maximizes lat stretch and contraction. He emphasizes form: keeping hips squared, pulling toward the hip rather than the ribs, and using controlled eccentrics. The tutorial also highlights Cutler’s philosophy of sticking with tried‑and‑true free‑weight movements even in an era of cable machines. [Row Like a Champ]
After the dust settled in Vegas, bodybuilding veteran Branch Warren weighed in on the Derek Lunsford–Hadi Choopan showdown and Nick Walker’s controversial placing. In his analysis, Warren praised the judges’ decisions and noted Walker’s structural challenges—citing his wide waist, long torso, short legs, and muted quad sweep—which he believes kept him from cracking the top tier. He still acknowledged Walker’s freaky mass and conditioning but urged him to refine proportions if he wants to dethrone the reigning champ. The video also revisited the intense battle between Lunsford and Choopan, underscoring how razor‑thin margins separate first and second at the sport’s pinnacle. [Hear Branch’s Breakdown]
Tragedy struck the bodybuilding community when 11‑time Brazilian champion Ricardo Nolasco dos Santos, known as Kadu Santos, passed away at 31 shortly after publicly proposing to his longtime partner. The champion, who amassed a loyal following for his coaching and contest wins, had celebrated the romantic onstage proposal in July and shared loving posts about his fiancée and pets. Details of his untimely death remain undisclosed, but tributes from family, friends, and fans have poured in across social media, honoring his passion and charisma. [Remember Kadu Santos]
Icelandic strongman legend Hafthor Bjornsson shocked fans by pulling out of the 2025 Rogue Invitational due to a nerve‑related shoulder injury. On social media, the 2018 World’s Strongest Man explained that the issue sapped his pressing strength, making the overhead events in Texas impossible to contest. Though training had been going well, the injury forced him to rethink priorities; rather than show up less than 100%, he chose to withdraw and rehab properly. The decision marks the first time “Thor” has scratched from a major contest, a testament to both his competitive spirit and the seriousness of the ailment. [Get Thor’s Update]
Prize‑money drama from the 2025 Masters Olympia is finally resolved. After a Tokyo‑based promoter failed to pay athletes on time, Olympia owner Jake Wood announced he would advance the winnings himself. Wood’s Instagram post assured competitors that the prize money is secured and promised that his team would work with the original promoter to recoup the funds. The move earned praise from fans and athletes alike, highlighting Wood’s commitment to supporting competitors and upholding the brand’s reputation. It’s a rare feel‑good story in a sport often marred by behind‑the‑scenes disputes. [See How Wood Stepped Up]
Canadian pro Iain Valliere has swapped posing trunks for punditry, releasing his predicted top‑10 finishers for the upcoming Prague Pro. His list crowns Samson Dauda as the favorite, with Martin Fitzwater and Keone Pearson rounding out the podium. Valliere also slots Michal Krizanek, Joan Pradells, and James Hollingshead into the top six, followed by Tim Budesheim, Josef Kveton, Matthias Hollweck, and Jan Turek. The rankings provide a candid glimpse into how insiders view the European showdown—and they offer plenty of bulletin‑board material for hungry contenders. [See Iain’s Full List]
Coach Hany Rambod may have stepped back from day‑to‑day coaching, but he still drops bombshells. In a recent interview, Rambod revealed that social‑media sensation Sam Sulek will compete in both the 2026 Arnold Classic Ohio and UK shows. The announcement fuels speculation about how Sulek’s youthful mass and charisma will translate to the pro stage. Rambod also teased a pose‑by‑pose breakdown of the Classic Physique Olympia, suggesting fans can expect deeper analysis soon. [Get the Scoop on Sam Sulek]
For lifters who love numbers, a simple calories‑per‑gram calculator can demystify macro tracking. The tool reminds users that proteins and carbohydrates contain four calories per gram, while fats pack nine. By plugging in grams of each macronutrient, you can tally total calories and ensure meals align with cutting, maintenance, or bulking goals. The calculator is especially handy when eyeballing portion sizes or assessing the calorie density of meals on the fly. It’s a reminder that good nutrition isn’t guesswork—it’s arithmetic. [Calculate Your Meal’s Calories]
Keone Pearson drops a shredded physique update six days before his Prague Pro Men’s Open debut📹💪
Advanced Training Tip of the Day: Strategic Range Overlap Training
Ever wish you could squeeze more gains out of each set? Try strategic range‑overlap training. The idea is to pair two exercises for the same muscle but emphasize different portions of the range of motion—think heavy partial‑range bench presses followed by full‑range dumbbell flyes. By overloading the mid‑range with maximal weight and then fatiguing the stretched position, you recruit more fibers and stimulate hypertrophy without needing marathon workouts. Apply it sparingly (once a week per body part) and watch stubborn muscles respond.
The Strength Bulletin
A new study suggests that sessions performed at lower intensities actually induce greater fatigue than higher‑intensity training, highlighting the importance of balancing effort and recovery. (Read the study)
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