Optimize Protein Timing: Pre or Post-Workout?

Optimize Protein Timing: Pre or Post Workout?

Your shake’s clock might not matter as much as you think. Research suggests that hitting your total daily protein target—1.6–2.2 g/kg spread over 3–5 meals—is the real muscle‑builder. If you have to choose between a pre‑workout or post‑workout hit, pick the one that fits your schedule and stomach: 20–40 grams an hour before training can blunt muscle breakdown when you’re lifting fasted, while a post‑session shake within two hours jump‑starts repair and recovery. Remember to diversify protein sources (yes, tofu counts) and to prioritize consistency over obsession. Bottom line: get enough high‑quality protein each day, then worry about the clock. [Dial In Your Protein Timing]

Arnold Schwarzenegger’s Creatine Wisdom: A High‑Reward, Low‑Risk Bet

The Austrian Oak hasn’t retired from experimentation. The seven‑time Mr. Olympia shared a review of 12 randomized trials showing that creatine users gained an average of 2.5 pounds of lean mass and shed around a pound of fat compared with a placebo. Arnold, now 78 and still hitting Gold’s Gym Venice, notes that creatine’s ATP‑boosting properties let you train harder and recover faster, translating into greater long‑term adaptations. He recommends around 5 grams of creatine monohydrate daily and cautions against trendy gummies, which often contain little active ingredient. With hints at cognitive benefits and a pacemaker-driven commitment to longevity, he sees creatine as one of the rare supplements that offer big upside with little downside. [See Why Arnold Trusts Creatine]

Rediscover Sig Klein’s Full‑Body Routine That Built Legends

Long before split routines and anabolic cocktails, Sig Klein’s 1940s full‑body program built statuesque physiques with simple tools. This throwback routine emphasizes strict form, a positive mindset, and slow, steady progressive overload. Klein preached patience and micro‑loading, insisting that controlled reps and a strong mind‑muscle connection trump sloppy PR‑chasing. His principles—train hard but rarely to failure, focus on full‑body sessions, and view bodybuilding as a lifestyle, not a quick fix—feel refreshingly modern today. For lifters burned out on bro splits, Klein’s thrice‑weekly template shows that consistency and dedication outshine fancy programming. [Unlock Sig Klein’s Routine]

Ric Flair’s Fierce Strength and Cardio Grind at 76

“Nature Boy” Ric Flair just proved that age is nothing but a number. In a recent Instagram reel, the 16‑time world champion rowed, biked, pushed sleds, and whipped battle ropes in a sweat‑soaked session, punctuating each move with his trademark “WOOOOO!”. Flair reminded followers, “It’s not about how bad you want it—it’s about how hard you’re willing to work for it,” and fans, fellow legends, and even Mike O’Hearn chimed in with praise. Flair’s workout mirrored the high‑intensity circuits he once used to prepare for pay‑per‑view bouts, underscoring his still‑shocking endurance. For anyone needing motivation, Flair’s message is clear: effort trumps excuses. [Get Inspired by Ric’s Grind]

Dorian Yates Slams Reps‑in‑Reserve as “A Wanker’s Workout”

Six‑time Mr. Olympia Dorian Yates isn’t one for half measures. He dismissed the “reps in reserve” concept, joking that in England they call it a “wanker’s workout” and urging lifters to push to true muscular failure. Yates credited his brutal Blood & Guts style and mentors like Arthur Jones and Mike Mentzer for his success and argued that effort, not complicated periodization, drives growth. He conceded that science‑based lifters might prefer leaving reps in the tank to manage fatigue, but insisted that maximally challenging sets built his dense physique. The takeaway: if you’re capable of safely going all‑out, don’t be afraid to chase that last rep. [Hear Yates’ Brutal Verdict]

Dennis Wolf Shows Off Aesthetic Physique at 47 in Retirement

Retirement hasn’t softened “The Big Bad Wolf.” The retired Men’s Open star Dennis Wolf flaunted a lean, full‑muscle frame that belies his 47 years. Standing 5’11″ and once tipping the scales at 315 pounds, Wolf reminded fans of his 2014 Arnold Classic victory, where he out‑posed Shawn Rhoden, Cedric McMillan, and Brandon Curry. Though he no longer chases PRs, he prioritizes health, regular check‑ups, and a balanced approach to training, emphasizing that medical numbers matter more than bench numbers. His ageless update shows that dedication pays dividends long after the stage lights dim. [See Wolf’s Ageless Physique]

Lee Priest Calls for Fresh Faces on the Judging Panel

Retired firebrand Lee Priest is taking aim at bodybuilding’s establishment. In a recent MuscleTV video, Priest compared longtime judges to career politicians and called for younger, fresher eyes to evaluate physiques. He argued that many of the officials who judged him and Paul Dillett in the 1990s remain in power, benefiting from travel perks and lacking accountability. While Priest agreed with most of the 2025 Mr. Olympia outcome, he floated the idea that Hadi Choopan or Andrew Jacked could have edged out Derek Lunsford and insisted new blood would help the sport evolve. His blunt plea is sparking debate on fairness and progress in physique judging. [Catch Priest’s Call for Change]

Terrick El Guindy Advises Nick Walker to Qualify Early for 2026 Mr. Olympia

Olympia judge Terrick El Guindy thinks Nick Walker’s path to redemption starts with an early qualification. He urged “The Mutant” to pick an early‑season show—possibly the 2026 Arnold Classic with its record $750,000 purse—win it and then spend the rest of the year refining his physique. El Guindy praised Walker’s massive upper body but noted structural limitations that magnify any mis‑timed peak. After winning the 2025 New York Pro, Walker faltered to sixth at the Olympia following a coaching split and a botched peak; an early win would remove the pressure of chasing points and let him focus on Vegas. With Andrew Jacked and Derek Lunsford eyeing the same show, the stakes couldn’t be higher. [See El Guindy’s Advice]

Calculate Your Calorie Deficit with Ease

Weight loss math doesn’t have to be guesswork. Fitness Volt’s Calorie Deficit Calculator uses your sex, age, height, weight, activity level, and goal weight to estimate your Basal Metabolic Rate and Total Daily Energy Expenditure, then spits out a customized daily calorie target and timeline to hit your goal. The tool explains how creating a caloric deficit forces your body to tap stored fat and offers options for balanced, low‑fat, low‑carb, or high‑protein macronutrient splits. It also provides practical tips like reducing cheat meals and increasing physical activity to boost deficit effectiveness. Whether you’re shedding a few kilos or preparing for a cut, this calculator keeps the numbers simple. [Calculate Your Deficit Now]

Radoslav Angelov just dropped a freakish muscle check‑in three days before the Romania Muscle Fest Pro—prepare for a Romanian rumble📸💪

Advanced Training Tip of the Day: Use Reverse Drop Sets

Flip your drop set on its head to supercharge strength and hypertrophy. Instead of stripping weight as fatigue mounts, start with a moderate load for 8–10 controlled reps, rest briefly, then add weight and reduce reps—think 6, then 4, then 2. Each subsequent “reverse drop” recruits fresher motor units while preserving tension, leading to greater mechanical overload and less burn‑induced form breakdown. Keep rest periods short (30–45 seconds), focus on compounds like presses or rows, and cap it at two reverse drop sets per exercise to avoid over‑taxing your nervous system.

The Strength Bulletin

• A randomized controlled trial of 53 resistance‑trained men found that full‑depth squats with knees over toes led to greater strength, better functional performance, and less pain than parallel or half squats. [Read the Study]