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These 10 Mistakes Are Sabotaging Your Muscle Gains
Plus, Breon Ansley’s 2024 Olympia diet and Shannon Sharpe’s epic bench press.
Vidur Saini
August 29, 2024 • Estimated Reading Time: 6 minutes
Are your muscle gains stalling? It might not be your genetics but rather some common training blunders. From poor form to neglecting recovery, a seasoned pro breaks down ten mistakes that could be holding you back from achieving your dream physique. If you’ve hit a plateau, it’s time to rethink your approach and get back on the gains train. [See where you might be going wrong.]
“The Black Swan” shares his full day of eating just weeks away from the 2024 Olympia (Oct. 10-13). Spoiler: It’s a high-protein feast designed to fuel his recovery and retain muscle tissue. This sneak peek into his diet offers insights into what it takes to compete at the highest level in bodybuilding. [Check out his meal plan.]
Yates shares his famous ‘Yates Rows’ technique and offers a step-by-step guide to mastering the front double biceps pose. These tips come straight from a six-time Mr. Olympia champ, so you know they’re worth trying out. [Learn from the legend himself.]
Age is just a number for Shannon Sharpe, who recently benched 309.5 pounds for reps like it was nothing. The NFL Hall of Famer shows that even at 56, he’s still got the power and strength to crush it in the gym. [See the impressive lift.]
Former Mr. Olympia Samir Bannout is calling his shots for the 2024 competition, predicting a win for Derek Lunsford and a strong second-place finish for Andrew Jacked. Bannout also weighs in on Nick Walker’s chances of cracking the top five. [Find out who he’s backing.]
As the 2024 Mr. Olympia approaches, bodybuilder Urs Kalecinski shares his predictions for the top five in the Classic Physique division. With contenders like Chris Bumstead and Ramon Dino in the mix, Kalecinski’s predictions are both insightful and intriguing. [See where Kalecinski placed himself.]
“The Mutant” is leaving nothing to chance as he prepares for the 2024 Mr. Olympia. In a recent push-day workout, Walker showcased the intensity and dedication that have made him a top contender. [Check out his routine.]
Ever wondered how many calories you burn on a hike? This calculator breaks down the numbers based on your weight, pace, and terrain, giving you a clear picture of your calorie expenditure. Whether you’re a casual hiker or a seasoned pro, this tool is your new best friend. [Calculate your burn here.]
Training Tip of the Day — Pyramid Sets
Try pyramid sets to spice up your workouts and break through plateaus. Start with lighter weights and higher reps, then gradually increase the weight while lowering the reps. It’s like building muscle and strength all in one go. Whether you’re bulking or cutting, this method keeps your muscles guessing and your gains growing.
The Strength Bulletin
A new study finds high-rep squats can be considered cardio. [Read more.]
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