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Protein Pacing: Four Smaller Meals Beat One Giant Shake
Training intensity isn’t the only thing spiking this week — a 12‐year‐old prodigy pulled a 150‐kg deadlift to unofficially eclipse a world record, and Liam Hemsworth’s Witcher push workout is making waves for its brutal efficiency
The latest “protein pacing” research suggests breaking up your daily protein into four evenly spaced meals rather than chugging one massive shake. The idea is to keep muscle protein synthesis humming all day, which could mean bigger gains and less digestive distress. Timing matters, so aim for roughly equal doses every 3–4 hours and focus on lean sources like eggs, chicken, fish, and plant‑based proteins. By spreading the load, you avoid spikes and crashes in amino‑acid availability and can better hit your leucine threshold to trigger growth. Your blender will thank you, and so will your muscles. [Start Pacing Your Protein!]
A simple tweak to the bench press can yield serious dividends: pause at the bottom for one to five seconds to strip away momentum and force true muscular control. Longer pauses demand lighter weights but train explosive drive off the chest, building confidence under heavy loads. This variation trains patience, improves sticking points, and teaches you to stay tight through the entire lift. Use pauses sparingly — maybe once a week — to sharpen your technique and prime your nervous system. Before long, you’ll notice your regular bench numbers climbing thanks to this sneaky hack. [Pause and Press Like a Pro]
Athlean‑X founder Jeff Cavaliere revealed his favorite two‑exercise combo to turn flat biceps into peaks: the drag curl and the incline curl. Drag curls emphasize the short head by pulling the bar along your torso, keeping elbows back for maximum tension. Incline curls stretch the long head by working from a reclined position, forcing a full range of motion and deep contraction. Cavaliere stresses strict form — no swinging or cheating — to fully engage both heads and coax out more shape. Add these to your arm day twice per week and get ready to see your sleeves fill out fast. [Get Your Biceps Climbing]
Replacing Henry Cavill as Geralt of Rivia put Liam Hemsworth under enormous pressure to bulk up, so his trainer Mark Humphreys devised a savage push session. The routine focuses on heavy bench presses, incline presses, weighted dips, and push‑ups arranged in high‑intensity circuits. Each set emphasizes time under tension with controlled tempos and minimal rest, promoting hypertrophy without marathoning the gym. Humphreys credits Hemsworth’s results to consistency and attention to form rather than fancy equipment. If you’re looking to build monster chest and shoulders, this workout proves that hard work and smart programming trump magic potions. [Train Like a Witcher]
Powerlifting phenom Rory van Ulft turned heads when she locked out a 150‑kilogram (330.7‑pound) deadlift at just 12 years old, unofficially surpassing the IPF Sub‑Junior world record. Already a six‑time National Youth champion, Rory holds records in weightlifting too, including a 78‑kg clean & jerk and a 109‑kg raw squat. Her Instagram‑shared session with YouTuber Jesse James West shows effortless form and undeniable drive. The feat highlights how well‑structured youth training — under proper supervision — can produce remarkable strength gains without injury. Expect to hear her name more as she barrels toward official records in both powerlifting and weightlifting. [Watch the Record‑Setting Lift]
Retired bodybuilding legend Dexter Jackson didn’t get the memo that retirement means slowing down. In a recent Instagram post, “The Blade” displayed an arm session packed with curls, pushdowns, and high‑rep sets that would leave lifters half his age winded. At 55, Jackson’s biceps still pop thanks to decades of meticulous form and relentless intensity. His routine stresses muscle connection over ego lifting, proving that consistency and smart training keep gains rolling long after hanging up the competition trunks. If you need inspiration for longevity in the iron game, look no further. [See Dexter’s Arm Day]
Four‑time Arnold Classic champ Flex Wheeler recently critiqued rising star Nick Walker, saying the 2025 Arnold champ was “nowhere near the best version” of himself at recent shows. Wheeler argued that Walker’s focus on sheer size has compromised his waistline and conditioning, suggesting that a more streamlined look will serve him better onstage. He referenced Walker’s Arnold Classic win as a sharper package with harder lines. The takeaway: bigger isn’t always better in bodybuilding; balance, proportions, and presentation still rule the stage. Fans now watch to see if Walker trims down and brings a tighter look for his next outing. [Hear Flex’s Full Take]
Brian Johnson, better known as “Liver King,” found himself in hot water after posting bizarre social‑media videos challenging podcaster Joe Rogan to a fight and traveling to Austin to confront him. Arrested on terroristic‑threat charges, Johnson faced legal trouble and a restraining order. However, Texas courts recently dismissed the case, leaving Johnson with no further legal action. The saga underscores the consequences of internet bravado spilling into real‑world threats and raises questions about influencer accountability. Rogan has not commented publicly since the dismissal, and Johnson’s camp says he’s focusing on his brand — hopefully without more wolf‑pelt call‑outs. [Read About the Dismissal]
The fitness community mourned when champion bodybuilder Hayley McNeff passed away unexpectedly at 37. Authorities have now revealed that acute intoxication from heroin, fentanyl, 4‑ANPP, cocaine, and norbuprenorphine caused her death. The Massachusetts native won state titles and appeared in the documentary Raising the Bar, making her a familiar face in bodybuilding circles. Friends remember her as vibrant, witty, and determined, highlighting how hidden struggles can exist behind seemingly healthy exteriors. Her story is a sobering reminder of the importance of mental health and the dangers of substance use. [Celebrate Her Life]
Are you an ectomorph, mesomorph, or endomorph? Fitness Volt’s body‑type quiz helps you identify your somatotype and tailor your diet and exercise accordingly. Ectomorphs are naturally lean and may need more strength work to add muscle. Mesomorphs build muscle quickly but should watch caloric intake to stay lean. Endomorphs store fat easily and thrive on high‑intensity interval training paired with careful nutrition. Knowing your type helps set realistic expectations and adjust workouts to play to your strengths. Take the quiz and get a personalized plan to maximize results. [Find Your Somatotype]
Horse MD flexes his latest progress three weeks out from the Big Man Weekend Pro show 📸💪
Advanced Training Tip of the Day: Overcoming Isometrics at Your Sticking Point
When a lift stalls halfway up, isometrics can break the plateau. Position the bar at the exact height where you struggle (such as pin presses for bench or rack pulls for deadlift), then drive against immovable pins or safety bars for 6–10 seconds. This trains maximal motor‑unit recruitment right at your sticking point without accumulating fatigue. Use three to five sets with ample rest, focusing on bracing and pushing as hard as possible. Rotate these into your routine once a week and watch those stubborn lifts start moving again.
The Strength Bulletin
A study of more than 20,000 male bodybuilders found professionals had a five‑times higher risk of sudden cardiac death than amateurs, with 38 % of recorded deaths due to heart issues, and autopsies frequently showing heart enlargement and steroid use. [Learn More]
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