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Fix Flat Triceps With The Long Head Game Plan
Jeremy Buendia is stepping back on stage just three weeks before Olympia while Sam Sulek is openly questioning how long chasing size is worth the toll.
If the backs of your arms look wide from the front but flat from the side, the long head is the missing piece. It crosses the shoulder and elbow, so you need movements that stretch it deep and finish with your arms slightly behind your torso. Build each session around overhead extensions, skull crushers, and parallel bar dips with elbows tucked and full range. Start workouts with the lagging head when you are fresh, chase the stretch, and keep momentum out of the picture. Program two sessions per week until the width catches up, then maintain with one. [Build Horseshoe Triceps Today]
Cavaliere keeps core training simple by hitting the spine from the bottom up and the top down. Pick one move for each pattern and scale by level: reverse corkscrew variations or hanging corkscrew for the bottom up, and upper circle crunch, power over, or cable crunch pulldown for the top down. Run two to three sets per choice and focus on trunk flexion rather than rocking through the hips. Beginners bend the knees to control load, intermediates straighten the legs, and advanced lifters add resistance. Pair smart exercise selection with clean nutrition to reveal lines without marathon ab circuits. [Train Abs Smarter In 5 Minutes]
Sulek reflects on how bodybuilding has shifted from the Golden Era to today’s science-heavy landscape and admits that chasing size is not a forever pursuit. After winning at the 2025 NPC Legends Classic and taking first in Ohio at the Arnold Amateur, he chose improvement time over rushing to a debut. He explains why the long-time goal of hitting 300 pounds no longer holds the same appeal and how priorities evolve with progress. The message is clear: durability and health now share the stage with ambition. A possible future clash with Larry Wheels keeps intrigue high while he maps the next move. [Hear Sulek Unfiltered]
Cutler starts shoulders by pre-exhausting to pump blood and protect joints before any heavy pressing. The flow is lateral raise machine, reverse shoulder press as the lone compound, seated side laterals to kill swing, reverse pec deck with strict scapula control, then face pulls with careful foot placement. He favors form and feel over load to keep traps out and rear delts lit. The theme is longevity and density through smart sequencing rather than ego lifting. Follow this structure and expect cleaner reps, safer joints, and fuller caps. [Steal Cutler’s Delt Plan]
You can’t out-smart biology, but you can stack the odds through recovery, training density, and progressive overload. Hits include: pick compound lifts early, drop volume only if you start missing reps or feeling flat; use weekly mini-overload bursts (extra reps or weight once per week); optimize sleep quality over quantity; and stagger deloads so fatigue never catches you off guard. Also, eat for muscle with enough protein, calories, and good timing—not “macro obsession.” It’s the small, consistent tweaks working together that unlock growth. [Activate the Cheat Code]
Buendia’s prepping for Sasquatch Pro just three weeks before Olympia 2025, bringing his contest experience into full force. He’s dialed in conditioning, posing, and peak week protocols, using what he learned from past shows to sharpen up faster this time. His strategy: push harder but smarter, especially during mid-week refeed and water manipulation, to ensure he walks on stage both sculpted and full. Expect him to test judges with symmetry and crispness, not just mass. [Watch Buendia Return]
Coach Chris Aceto sees serious potential in Urs Kalecinski’s aesthetics, size, and conditioning, but notes key areas for improvement: separation, leg detail, and symmetry. Kalecinski already impresses with upper body sweep and back thickness, yet quads and hamstrings lag slightly in separation, especially under stage lighting. Aceto’s advice is to sharpen lower body work, perfect presentation, and bring tighter conditioning without chasing water too aggressively. If he hits that balance, Aceto believes Kalecinski could disrupt the current Olympia pecking order. [Olympia Watch Spotlight]
Raise the growth game by prioritizing stretch, full range, and angle variation. No more half-curls or ego lifts that shift load off the target. Use incline/decline curls, high-pulls, and cable arcs to hit all heads. Alternate your grip and torque patterns to avoid overuse and lock in hypertrophy. Rest-pause, drop-sets, and rep finishes matter only if form stays clean. Stay consistent, track progress, and don’t fear lighter weight when it lets you squeeze deeper—time under tension rules. [Biceps Game Stronger]
Gabriel Pereira and Giselle Machado topped the 2025 Sur Pro Cup Argentina, taking first in their divisions with standout conditioning and stage presence. Full placings show tight scores throughout: several competitors moved up sharply in symmetry and muscular detail compared to previous shows. Critical takeaways: judges rewarded lower body maturity in both male and female open, and poses that emphasized flow and transitions sealed many close wins. The contest sets up interesting matchups going into the Olympia season. [Full Winners List Revealed]
Forget guesswork: know your true ceiling. Plug in a recent rep max, input reps you can safely hit, then get a predicted one-rep max with built-in safety buffer. Use it to set realistic weekly load increases, test strength plateaus, and avoid overreaching by trying numbers you aren’t ready for. Ideal for tracking all your compounds—bench, squat, deadlift—and layering in accessory work without risking form or injury. Knowing your one-rep max turns progress from guesswork to numbers you can work around. [Calculate Your Best Lift]
Logan Franklin throws down a razor-sharp update just four weeks from the Olympia stage, showing off the kind of grainy detail that screams peak-week is coming📹💪
Breakfast Recipe of the Day: Protein Pancakes with Banana
Blend banana, oats, eggs, milk, protein powder, baking powder, and cinnamon until smooth. Heat a nonstick pan with a little oil. Ladle small rounds and cook 1 to 2 minutes until bubbles appear and the underside is golden. Flip and cook 1 minute more. Keep warm and repeat with the remaining batter. Stack with Greek yogurt, banana slices, and maple syrup, then serve hot.
The Strength Bulletin
A new study finds autoregulation methods like APRE, VBRT, and RPE significantly outpace percentage-based training in improving bench press and back squat max strength—APRE came out on top. [See how strength training evolves now]
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