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- Put Charles Poliquin’s Fat-Frying Workout to the Test for 4 Weeks
Put Charles Poliquin’s Fat-Frying Workout to the Test for 4 Weeks
Plus, the 2025 SMOE 2025 Strongman showdown is heating up with Brian Shaw’s reveal of brutal event lineups, and Jonathan Cayco just made history with a monster 919.5kg total.
A brave lifter took on Charles Poliquin’s infamous German Body Composition (GBC) training—four weeks of full-body supersets with short rest and minimal whining allowed. The goal? Strip fat while building muscle using hormonal manipulation through intense lifts and strategic pairings. After a month, the results were real: improved endurance, noticeable fat loss, and a serious wake-up call for lazy programming. Warning: your heart rate may never come down again. [Here’s How GBC Held Up in the Real World]
Using science, biomechanics, and a healthy dose of gym nerdiness, Jeff Cavaliere put your favorite (and most questionable) exercises under the microscope. Deadlifts and pull-ups made the honor roll, while upright rows and behind-the-neck presses got sent to detention. His rankings explain not just what’s effective but also what might wreck your joints faster than ego lifting on bench day. Think of this as the cheat sheet your muscles have been begging you for. [See Which Exercises Made the Cut]
Cutler is sounding the alarm ahead of the 2025 Pittsburgh Pro, claiming Michal Krizo’s conditioning outshines both Derek Lunsford and Nick Walker. According to Cutler, Krizo isn’t just lean—he’s dangerous, with size, symmetry, and detail that make him a serious wildcard. While the bodybuilding world eyes Lunsford’s package, Cutler’s betting on the underdog with the freak factor. Big names beware: there’s a new problem in town. [Check Out Cutler’s Hot Take on Krizo]
Classic Physique standout Wesley Vissers kicked off his offseason with a cheat day that could feed a small village—or at least a very hungry bodybuilder. Packing in 11,000 calories of pancakes, burgers, and desserts, Vissers aimed to rev up his metabolism and shock the body into growth mode. The diet may be short-term insanity, but it’s part of a bigger strategy for adding size ahead of the 2025 season. Good luck out-eating this guy on your next bulk. [Feast Your Eyes on Vissers’ Monster Day]
IFBB judge Terrick El Guindy just lit the hype train on fire by comparing Goodvito’s potential to that of Big Ramy. With the Pittsburgh Pro looming, El Guindy believes Goodvito has the mass, shape, and stage presence to clash with the best—yes, even Lunsford and Walker. While it’s still early days, this endorsement places serious expectations on the young phenom. The question now: can he deliver when it counts? [See Why El Guindy Is Betting on Goodvito]
The Austrian Oak is still dropping gems, this time advocating for pre-workout protein to boost energy, performance, and recovery. Schwarzenegger points to research showing that protein consumed before training can aid muscle growth just as effectively as the post-lift shake. Plus, it curbs hunger, prevents muscle breakdown, and gives you that small psychological edge when hitting the weights. Arnie’s verdict? Fuel up early if you want to train like a legend. [Here’s Why Arnie Swears by Pre-Lift Protein]
Jonathan Cayco just pulled off one of the most dominant performances in raw powerlifting history at the 2025 AMP Nationals. Competing in the 93kg class, Cayco benched a staggering 252kg (555.5lb) and totaled 919.5kg (2,027.1lb), setting American and unofficial IPF world records. The precision and poise he displayed left no doubt about his elite status in the sport. Strength fans, you’re looking at something truly special. [Watch Cayco Rewrite the Record Books]
IFBB Pro Sam Sulek just unlocked the next level of bodybuilding: full creative control over his own private training lair. Outfitted with top-tier equipment and customized for his specific training style, the gym is part content studio, part iron temple. In a recent walkthrough, Sulek shared the vision behind the build, from equipment layout to lighting design for filming. If gym envy were a sport, this would be a world record. [Take the Tour of Sulek’s Private Paradise]
With the Pittsburgh Pro on the horizon, Martin Fitzwater took viewers inside a brutal chest-and-delts session designed to bring out the density and definition needed to stand out. Known for his intensity and grit, Fitzwater combined heavy presses, drop sets, and pump-focused movements in a way that would make even seasoned pros wince. This isn’t your average bro split—it’s calculated torture with the Olympia stage in mind. [Get a Glimpse of Fitzwater’s Prep Work]
Four-time World’s Strongest Man Brian Shaw has officially revealed the 2025 Strongest Man on Earth event lineup, and it’s as brutal as expected. Athletes will face off in punishing events like the Keg Toss, Frame Carry, Standing Chest Press, and the Manhood Stones—each designed to test raw power, grip, and guts. There’s even a head-to-head Power Stairs Medley showdown to close things out in dramatic fashion. It’s strongman at its absolute gnarliest. [See What’s Coming to the 2025 S.M.O.E.]
Heather Connor delivered a jaw-dropping performance at the 2025 AMP Classic Nationals, pulling a raw 205kg (451.9lb) deadlift at just 47kg bodyweight. Her lift earned her an American record and an unofficial IPF world record, reaffirming her status as one of powerlifting’s most dominant pound-for-pound athletes. Her technique was flawless, her composure unshakable. This wasn’t just a lift—it was a statement. [Watch Heather Connor Make History]
A dedicated tester put the myth of spot reduction to the test with a month-long ab-focused training plan backed by science. Spoiler: You can’t crunch your way to a six-pack if there’s a layer of pizza hiding it. While the routine did improve core strength and posture, body fat didn’t magically vanish from the midsection alone. TL;DR—it’s calorie control, not cable crunches, that makes the real difference. [Here’s the Real Deal on Spot Reduction]
Trying to lose fat or gain mass but don’t know where your baseline calories sit? This Resting Metabolic Rate (RMR) calculator gives you a science-backed estimate of how many calories your body burns at rest. Knowing your RMR can help you create smarter nutrition plans—no more guesswork, just data-driven strategy. Think of it as the foundation to your physique goals, minus the math headache. [Find Your RMR and Take Control of Your Diet]
Advanced Recovery Tip of the Day: Tissue Flossing for Joint Health
Feeling stiff or stuck? Grab a floss band—not the minty kind—and wrap it around your elbow, knee, or ankle. Tissue flossing compresses the joint, improves blood flow, and helps “unstick” tight fascia, giving you back that smooth, pain-free range of motion. Just 1–2 minutes of banded movement can work wonders post-lift or on recovery days. Think of it as WD-40 for your joints—minus the fumes.
The Strength Bulletin
Powerlifting legend Ray Williams just claimed his 9th national title at the 2025 AMP Classic Nationals, reminding everyone why he’s still the king of the squat rack. [Watch the champ in action]
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