Lock In These 5 Must‐Do Moves for Lifelong Strength

Headlines this week range from a tragic over‐eating challenge gone wrong to a wrestling legend sparking controversy with unverified claims.

December 03, 2025 • Estimated Reading Time: 10 minutes

If you want joints that still cooperate in 2035, don’t neglect the basics. Romanian deadlifts, pull‑ups, farmer’s carries, face pulls, and hip thrusts combine mobility, strength, and posture support. The article argues that building functional movement patterns today pays dividends in your 40s and beyond by fortifying posterior chains, grip, and shoulder health. Consistency and gradual progression are emphasised over hero‑weekend warrior efforts; start with manageable loads and add volume and intensity as your body adapts. Commit to these staples now, and your older self will thank you when daily life still feels easy. [Learn the Five Lifesavers!]

Dmitry Nuyanzin’s social‑media stunt—to eat 10,000 calories a day of pastries, dumplings, burgers, and pizza to promote a future weight‑loss program—was intended to shock and inspire. Within weeks, the 30‑year‑old had gained nearly 13 kg and promised $100 incentives to followers who slimmed down with him. Instead, he felt unwell, cancelled training sessions, and died in his sleep from heart failure, underscoring the cardiovascular dangers of extreme weight swings. The story is a sobering reminder that health is not a spectacle; rapid weight gain taxes organs and can’t be undone with a dramatic cut. [Read the Cautionary Tale]

The Austrian Oak tackled a question many night‑owls ponder: Does training late wreck your slumber? His newsletter notes that timing matters but intensity matters more, citing research suggesting high‑intensity exercise within four hours of bedtime may spike cortisol and disturb sleep. Light movements—think stretching or yoga—can actually help melatonin production and relaxation when done two hours before bed. Schwarzenegger urges lifters to tune workouts to their chronotype and finish heavy sessions earlier in the day. The takeaway: listen to your body, adjust effort and timing, and keep the recovery window open so your gains don’t come at the expense of rest. [Discover Arnold’s Sleep Secret]

In a recent interview, wrestling icon Ric Flair alleged that Hulk Hogan’s death was due to “street drugs” used for pain relief after doctors allegedly cut him off from prescription meds. Hogan’s widow swiftly refuted the assertion, calling it untrue and stating that the 71‑year‑old died from a heart attack following surgery complications. Flair has since walked back his remarks, admitting he had bad information, but the episode illustrates how rumours can quickly muddy legacies and stir drama in the wrestling world. Fans and friends emphasise remembering Hogan for his contributions rather than unfounded controversy. [Get the Full Scoop]

Six‑time Mr. Olympia Dorian Yates knows a thing or two about longevity, and he’s now sharing a triceps‑training hack that spares your elbows. His advice: prioritise strict form over ego, use cable pushdowns with a neutral‑grip rope to keep joints aligned, and initiate each rep by contracting the triceps rather than swinging the shoulders. Yates also suggests lighter weights with higher reps to keep tension on the muscle without jarring the joint and recommends pausing at peak contraction for better mind‑muscle connection. Incorporate his tip, and your elbows will thank you through decades of heavy pressing. [Save Your Elbows Today]

Fresh off reclaiming the Mr. Olympia title, Derek Lunsford announced he will skip the 2026 Arnold Classic to focus solely on defending his Olympia crown. The reigning champ explained that chasing multiple shows can compromise peak conditioning and prefers to structure his year around a single pinnacle event. Lunsford’s decision mirrors the strategy of past champions who prioritised rest and strategic prep over extra trophies. Expect him to return with improved symmetry, density, and stage presence when he steps on the Olympia stage next autumn. [See Why He’s All In on Olympia]

Four‑time Mr. Olympia Jay Cutler sees a breakout star in Andrew Jacked and didn’t mince words: he believes the Nigerian‑born powerhouse has “all the tools” to win both the 2026 Arnold Classic and Mr. Olympia. Cutler cites Jacked’s towering frame, flowing lines, and ever‑improving conditioning as weapons that could dethrone veterans. The prediction adds fuel to an already hot rivalry ahead of next season and signals that Cutler is passing the torch to a new generation he sees as game‑changing. [Hear the Champ’s Prediction]

Legendary bodybuilder Lee Priest entered the debate after a trans competitor was stripped of the 2025 World’s Strongest Woman title. Priest argued for clearer guidelines in strength sports, stressing fairness for all athletes while acknowledging the sensitivity of gender‑identity issues. He suggested federations adopt transparent policies so competitors know the rules before stepping onto the platform. The discussion highlights the evolving landscape of inclusivity versus traditional divisions, and Priest’s frank commentary sparks conversation about how to balance equity and competition integrity. [Explore the Debate]

Take the Body Type Quiz to Unlock Your Somatotype

Not sure if your physique leans ecto‑, meso‑, or endomorph? This interactive quiz aims to decode your somatotype and offers tailored training and nutrition advice based on the result. After answering questions about body shape, metabolism, and muscle distribution, you receive a profile explaining your natural tendencies along with tips to capitalise on strengths and improve weaknesses. Whether you’re a hard gainer needing extra calories or a naturally sturdy build aiming to lean out, the quiz demystifies body‑type theory and suggests actionable next steps. [Discover Your Somatotype]

Nick Walker drops a razor‑sharp check‑in📸💪

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Advanced Training Tip of the Day: Use “Pre‑Fatigue CPR” for Lagging Muscles

When a muscle group refuses to grow, give it some CPR—Compound‑Pre‑exhaust‑Recovery. Start your session with an isolation exercise to pre‑fatigue the target muscle (e.g., flyes before benching), then move into your heavy compound lift where the pre-fatigued muscle has to work harder. Finish with a restorative pump set using lighter weights and higher reps to flood it with blood and nutrients. This sequence boosts mind‑muscle connection, ensures the stubborn muscle is the limiting factor, and promotes growth without adding extra workouts. Rotate pre‑fatigue CPR once a week for plateau‑breaking results.

The Strength Bulletin

  • Damian Kuffel dominated the Men’s Open at the 2025 Bigman Spain Pro, while Aimee Leann Delgado topped Bikini, earning both athletes spots at the 2026 Olympia. [View the Full Results]

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