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- Max Your Chest Gains With A 3‐Day Low‐Volume Blast
Max Your Chest Gains With A 3‐Day Low‐Volume Blast
While the iron never lies, sometimes the headlines do—until Arnold Schwarzenegger sets the record straight about muscle myths and Rayno Nel proves that six event wins make a world‐final victory look easy.
Big pecs without burnout? This program trains your chest three times per week, using low‑volume, high‑intensity sessions to maximize recovery and growth. You’ll cycle through bench‑press variations, cable crossovers, and dips, keeping Monday, Wednesday, and Friday focused on pushing power while leaving room for other lifts. The protocol favors quality over quantity, so each set is heavy and deliberate, forcing your chest to adapt without overtraining. Expect to feel soreness—but also improved strength and fuller muscles—as the weeks roll on. [Crush Your Chest Gains]
This guide dispenses with trendy fluff and goes straight to the moves that build a better backside. After a dynamic warm‑up, you’ll tackle glute‑focused Bulgarian split squats, reverse deficit lunges, booty‑band goblet squats, reverse hyperextensions, and banded hip thrusts to hit the gluteus maximus, medius, and minimus from all angles. Sets and reps are laid out for every level, and the emphasis on progressive overload ensures continual growth without boredom. Beyond aesthetics, strong glutes improve posture and help prevent knee and back pain. Stick with the plan 1‑2 times a week for six to eight weeks and expect a more powerful posterior. [Sculpt Your Glutes Now]
Athlean‑X founder Jeff Cavaliere knows that knee niggles often start higher up the chain, so his pain‑busting protocol strengthens hips, hamstrings, and glutes. He recommends balancing on one leg and tracing the alphabet with your foot, Romanian deadlifts to load the posterior chain, hip lifts to fire the glutes, bench squats to groove proper mechanics, and drop squats to train deceleration. By addressing imbalances and teaching your body to absorb force correctly, Cavaliere claims you can banish chronic knee pain for good. The exercises require minimal equipment and can slot into any warm‑up or cool‑down. Consistency is key—commit to the routine daily for lasting relief. [Learn The 6 Moves]
Men’s Open contender Martin Fitzwater didn’t leave his 2025 season to chance—he publicly broke down the peptide and performance‑enhancing drug regimen he followed en route to Prague Pro glory. The 26‑year‑old discussed how he cycled growth hormone, insulin, and newer peptides to amplify recovery while managing side effects, and how his anabolic‑androgenic stack was calibrated to maintain fullness without sacrificing conditioning. Fitzwater emphasized working closely with medical professionals, monitoring blood markers, and tapering doses as the contests approached. His transparency offers a peek behind the curtain of modern bodybuilding pharmacology and stokes debate about the ethics of PED use. [See His Full Protocol]
The bodybuilding world mourns the loss of Faramarz Azizi, a 30‑year‑old Iranian phenom who claimed gold at the 2018 Asian Championship, bronze at the 2013 edition, and first place at the 2025 NPC Armenian contest. News of his death spread on November 15 after he suffered complications from a recent heart operation; some reports point to a sudden heart attack. Friends say Azizi was removed from Iran’s national team roster despite his successes, a blow that weighed on his health and career. Tributes poured in across social media from fans and fellow athletes, remembering his V‑tapered physique, work ethic, and passion for the sport. His passing serves as a sobering reminder of the fragility of life—even for those in peak physical condition. [Celebrate His Legacy]
Seven‑time Mr Olympia Arnold Schwarzenegger has heard it all, including the claim that unused muscle magically morphs into fat. The 78‑year‑old icon explained that muscle and fat are different tissues; when you stop training, muscles atrophy and metabolic rate drops, while overeating can add fat, but one does not convert into the other. Schwarzenegger urged readers to focus on maintaining lean mass through consistent strength work and adequate protein rather than fearing time off. He also shared that even he has to adjust his training and diet as he ages to stay lean and strong. The Austrian Oak’s myth‑busting shows that science always outlifts folklore. [Read Arnold’s Breakdown]
Four‑time Mr. Olympia Jay Cutler has shifted from mass‑chasing to longevity, and his current back‑and‑abs routine reflects that mindset. He starts with single‑arm rows on a machine using moderate plates to build width without joint stress, then progresses to more controlled movements like cable pull‑downs and reverse‑grip barbell rows. For abs, Cutler swears by sit‑ups, rope crunches, and hanging leg raises, emphasizing the same intensity he once brought to the Olympia stage. In a recent YouTube update, he explained that his goal is to downsize slightly while maintaining function and flexibility—a message that resonates with aging lifters. [Train Like Jay]
Upington, South Africa, hosted the 2025 Strongman Champions League World Finals from November 15–17, and hometown hero Rayno Nel made it a coronation. Facing 11 world‑class rivals across seven brutal events, Nel won six of them—including a 160‑kg log lift for seven reps—dropping only the Atlas Stones. He finished with 85 points, well ahead of Kevin Hazeleger’s 70.5 and Adam Roszkowski’s 69. Events ranged from the farmer’s walk and elevated deadlift to the 180‑kg Husafell carry and Hercules Hold, testing strength, endurance, and grip. Nel’s dominant defence of his title cements him as the sport’s current king and underscores South Africa’s rising status in strongman. [See All Results]
When most athletes would step away, an unnamed bodybuilder battling end‑stage kidney failure chose to step onto the stage twice in one weekend. Photos show him posing proudly with dialysis tubes visible, a testament to his determination and passion for the sport. Despite extreme fatigue and a need for regular dialysis treatments, he maintained a competition diet and training schedule to prove that chronic illness doesn’t define one’s limits. Fans across social media hailed him as an inspiration and a reminder that grit and love for the iron can overcome even the toughest of obstacles. [Be Inspired]
Counting macros doesn’t have to be math‑heavy thanks to this handy online calculator. Plug in your grams of protein, carbs, and fats, and it instantly calculates your total calories using the simple rule that proteins and carbohydrates provide 4 calories per gram and fats provide 9. The tool is perfect for meal planning, helping you balance macro ratios for bulking, cutting, or maintenance without spreadsheets. It also reinforces the fundamentals of nutrition—macros matter more than fad diets—so you can tweak your intake confidently. Bookmark it and you’ll never stare at a nutrition label in confusion again. [Calculate Your Meal’s Macros]
Terence Ruffin sharpens his stage presence with posing wisdom from legendary Lee Labrada—watch a modern classic meet an all‑time great in one frame 📹💪
Advanced Recovery Tip of the Day: NSDR + Long‑Exhale “Kill Switch” (10–15 Minutes)
Feeling fried after a heavy session? Try pairing Non‑Sleep Deep Rest (NSDR) with long‑exhale breathing. Lie down somewhere quiet, close your eyes, and cycle through body‑scan relaxation for about 10 minutes, letting your muscles sink into the floor. Then spend a few minutes inhaling for four counts and exhaling for eight; the elongated exhale signals your parasympathetic nervous system to flip the “kill switch” on stress. This combo calms the mind, lowers cortisol, and accelerates recovery—think of it as a nap without the nap. Use it between work and workouts or before bed to recharge without caffeine.
The Strength Bulletin
A new randomized trial found that eccentric and concentric resistance exercise caused similar amounts of muscle damage, suggesting eccentrics aren’t uniquely destructive. [Read The Study]
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