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- Fix Rounded Shoulders with a 10‐Minute Back Tune‐Up
Fix Rounded Shoulders with a 10‐Minute Back Tune‐Up
Olympia storylines are boiling over: Behrooz Tabani finally secured his U.S. visa and could crash the first callout, while Ronnie Coleman’s bold picks suggest a changing of the guard, and the Rogue Invitational brings a 510‐kg deadlift world record back into play.
Slouching at a desk or scrolling on a phone can round your shoulders and weaken your lifts. This five‑exercise tune‑up fights back by targeting scapular retraction and rear‑delt isolation with scapular wall slides, band pull‑aparts, prone Y‑raises, reverse flyes, and seated row pulses. Performed as two quick sets of 45–50‑second bursts with minimal rest, the routine fits neatly at the end of a shoulder day and builds posture in as little as eight weeks. Tips include using resistance bands or towels if you’re low on equipment, keeping elbows and forearms glued to the wall, and gradually adding weights or an incline bench to avoid plateaus. [Stand Tall with This Routine!]
The world’s best open bodybuilders convene in Las Vegas on October 9–12 for a Sandow trophy defense. Reigning champ Samson Dauda returns after teasing his best conditioning ever, but former winners Derek Lunsford and Hadi Choopan, plus comeback kid Nick Walker and dark horse Martin Fitzwater, plan to spoil his repeat. The roster runs deep: 20+ athletes spanning five continents, including newcomer Urs Kalecinski (261 lb) jumping from Classic to Open and wildcards Rubiel “Neckzilla” Mosquera, Behrooz Tabani, and Rafael Brandao. With record prize money and pay‑per‑view streaming, the 61st Olympia promises edge‑of‑your‑seat comparisons and judging drama. [Preview the Olympia Battle]
Cardio vs. lifting is a false dichotomy; this hybrid protocol marries both to burn fat without cooking your CNS. Zone 2 cardio—maintaining 60‑70 % of max heart rate so you can still chat—starts each cycle with a 3–4‑minute brisk walk, spin, or row. Immediately after, you hit one heavy set of a compound lift (squat, deadlift, bench press, overhead press, or row) at around RPE 7–8, leaving two reps in the tank. Repeat four or five cycles for a 20‑minute session that drives EPOC, sparks testosterone and growth hormone release, and keeps cortisol low. [Try the Hybrid Split]
Retired pro Guy Cisternino isn’t shy about predictions, and his latest list turned heads. In his YouTube breakdown, he names Nick Walker as the man to dethrone Samson Dauda, slotting the reigning champ into second while placing 2022 winner Hadi Choopan third. He puts Derek Lunsford fourth despite the two‑division champ’s recent run of victories at the Arnold Classic and Pittsburgh Pro, and taps Martin Fitzwater for fifth thanks to his tapered waist and ballooning muscle bellies. Cisternino notes Walker’s two‑year absence due to injury and prep problems, echoing Shawn Ray’s warning that the “Mutant” still hasn’t set foot on the Olympia stage since 2022. Whether you agree or not, his list fuels debates days before showtime. [See Cisternino’s Picks]
After five years of qualifying but never competing, Behrooz Tabani is finally crossing the Pacific. On Oct. 1, he revealed he received his U.S. visa and will make his Olympia debut, thanking supporters for years of patience. Judge Terrick El Guindy says his arrival “revises the entire lineup” because Tabani has beaten stars like William Bonac and Nathan De Asha and won the 2025 Dubai Pro with a $100k purse. El Guindy predicts Tabani could crack the top six and possibly the first callout, while Lee Haney even projects a top‑five finish. Chris Cormier describes him as a “wrecking ball” who forces rivals to rethink strategies. His entry adds yet another wild card to an already volatile field. [Find Out Why Tabani’s Arrival Matters]
Eight‑time Mr. Olympia Ronnie Coleman, known simply as “The King,” has weighed in with a top‑ten list that bends conventional wisdom. He predicts 2022 champ Hadi Choopan will reclaim the title, relegating Nick Walker to runner‑up and Derek Lunsford to third. Defending champ Samson Dauda drops to fourth while rising star Andrew Jacked rounds out the top five. Coleman praises Walker’s year‑over‑year improvements in back, hamstrings, and overall fullness, saying it’s only a matter of time before he wins, but notes Dauda needs sharper conditioning and separation. He reminds fans that Choopan’s legendary conditioning and Lunsford’s consistency make them perennial threats. [Check “The King’s” Rankings]
Olympia judge Terrick El Guindy dissected the season’s spiciest battles, and they go well beyond the Open class. At number one sits the Derek Lunsford vs. Nick Walker feud, born at the Pittsburgh Pro, where Lunsford edged Walker in a heated tie‑breaker, and trash talk ensued. Classic Physique stars Ramon Queiroz and Logan Franklin come in second after Franklin questioned whether Ramon could make weight. The third rivalry pits Wellness standout Eduarda Bezerra against reigning Olympia champ Isa Perreira after Bezerra upset her at the Arnold Classic. Men’s Physique champ Ryan Terry and outspoken challenger Ali Bilal hold the fourth spot, while Women’s Physique titans Sarah Villegas and Natalia Coelho round out the list with their ongoing duel for history. [Read the Rivalry Rundown]
Strongman and Strongwoman fans have one more marquee showdown before the season wraps. The 2025 Rogue Invitational heads to Aberdeen, Scotland, from Oct. 31 to Nov. 2 and brings out the sport’s titans. The men’s lineup features defending champ Mitchell Hooper, 2025 World’s Strongest Man Rayno Nel, Strongest Man on Earth Evan Singleton, three‑time WSM Tom Stoltman, and a returning Hafthor Björnsson, who recently pulled a 510‑kg world‑record deadlift. Joining them are Trey Mitchell, Thomas Evans, Lucas Hatton, Austin Andrade, and Paddy Haynes. The women’s field is equally stacked: defending champion Inez Carrasquillo, Arnold Classic champ Angelica Jardine, deadlift phenom Lucy Underdown, former WSW Andrea Thompson, Rebecca Roberts, and more. Athletes will battle through events like the Wagon Wheel Axle Deadlift, Viking Press, Yoke Escalator, Circus Press Medley, Power Drive, and Mons Meg Stones. [See Who’s Competing in Scotland]
In a candid interview, 1990s star Shawn Ray warned fans not to pencil Nick Walker into the Olympia lineup just yet. He reminded viewers that the “Mutant” withdrew from the 2023 show with a hamstring and calf injury and scratched in 2024 because his body wouldn’t respond to prep. Walker nearly beat Derek Lunsford at the Pittsburgh Pro before securing his spot with a third New York Pro title, but Ray says there’s “no guarantee” he makes it to prejudging. If he does, Ray believes Walker could land somewhere in the top six but cautions that Samson Dauda’s mass and presentation set a high bar. Coach Neil Hill counters that Walker is a dangerous wildcard who could win if he’s 100%. [Hear Ray’s Cautionary Take]
Fueling workouts requires the right carbs, and this tool takes the guesswork out of meal planning. Fitness Volt’s carb calculator uses your age, height, weight, activity level, and goal (fat loss, maintenance, or muscle gain) to estimate daily carb needs for a moderate‑carbohydrate diet. Complex carbs like sweet potatoes, fruits, quinoa, and oats provide sustained energy, fiber, and micronutrients, while simple sugars should be limited. Experts recommend adults consume at least 130 grams of carbs daily, with carbohydrates making up 40–75 % of total calories. [Calculate Your Carb Sweet Spot]
Terrence Ruffin polishes his posing under Lee Labrada’s watchful eye, soaking up tips from a legend as he gears up to chase Classic Physique gold at the 2025 Olympia📹💪
Advanced Training Tip of the Day: Strategic Paused Reps in Unusual Spots
Adding pauses isn’t just for bench presses off the chest. Try strategically pausing midway through a squat descent, at the mid‑point of a row, or right before lockout on a press to eliminate momentum and expose weak links. These “floating” pauses force your stabilisers to fire, build brute strength through sticking points, and enhance mind‑muscle connection. Use 40–60 % of your 1RM, hold for one to two seconds, then explode out smoothly. Rotate paused reps into compound lifts once a week, rest adequately between sets, and you’ll notice sturdier joints, better control, and a surprising bump in power without adding extra volume.
The Strength Bulletin
A new study reports that creatine supplementation can fuel muscles and improve brain functioning and cognitive performance in healthy adults. (Read the study)
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