Ronnie Coleman’s Favorite Mr. Olympia Meal Revealed: Chicken & Rice Recipe

Plus, Keone Pearson sets big goals for the 212 division’s future, and Erin Banks denies retirement rumors.

Bodybuilding icon Ronnie Coleman takes us back to his championship days with his “good ol’ chicken and rice” recipe—the meal that powered his historic Mr. Olympia run. Known for its simplicity and muscle-building effectiveness, Coleman’s staple dish kept him fueled without the culinary frills. In classic Coleman style, he shares some of his timeless kitchen tricks to make the most out of this high-protein meal. Whether you’re looking to build serious mass or just curious about a legend’s diet, this one’s an easy win. [Get the full scoop here.]

As the 2024 EVLS Prague Pro approaches (November 16-17), Chris Cormier is betting on Chris Bumstead to clinch the win over Martin Fitzwater. Cormier believes Bumstead’s combination of aesthetics and mass will edge out Fitzwater, whose strengths are undeniable but may lack Bumstead’s polish. While both competitors are in top form, Cormier thinks Bumstead has the magic touch to come out on top in Prague. It’s setting up to be a battle of sheer skill and strategy on the European stage. [Read more from Cormier here.]

Pro bodybuilder and Bumstead’s brother-in-law, Iain Valliere, predicts that while Bumstead has a solid shot at winning the 2024 EVLS Prague Pro, he’s still putting his money on Martin Fitzwater. Valliere, who knows Bumstead’s strengths well, notes that Fitzwater’s potential makes this an unpredictable face-off. His commentary adds intrigue to an already heated contest, keeping fans guessing until the final flex. [Check out Valliere’s take here.]

After clinching his second Olympia win, Keone Pearson is determined to breathe new life into the 212 division. The bodybuilding champ envisions growth for the division, aiming to inspire upcoming athletes while also entering a “health phase” of his career. Pearson’s commitment to longevity and sustainable growth underscores his dedication to keeping the 212 category thriving. For Pearson, this mission goes beyond titles — it’s about the future of the sport. [Catch Pearson’s insights here.]

Fans speculated about Erin Banks’ retirement, but he’s here to set the record straight: he’s not going anywhere. Banks’ passion for bodybuilding remains unshakable, and he assures everyone he’s more driven than ever. With a clear focus on his career, Banks is shutting down any rumors and focusing on what he loves most. Expect him to keep dominating on stage — retirement is a distant thought. [See Banks’ statement here.]

If you’re serious about gains, there are some exercises that may be holding you back more than helping. An expert reveals five exercises that, despite their popularity, could be compromising your muscle growth. From improper range of motion to alignment issues, these moves are worth reevaluating. But don’t worry — they’ve also got tips on better alternatives to level up your training. [Get the details here.]

Ever tried the “Arnold press” or “Zercher squat?” These iconic moves, named after famous lifters, have earned their place in bodybuilding folklore. With unique benefits and a legacy of hardcore training, these exercises are perfect for leveling up your workouts. Whether you’re looking to pay homage to legends or simply add some variety, there’s a reason these exercises have stood the test of time. [Discover the legendary moves here.]

Meet Rory Van Ulft, the 11-year-old weightlifting prodigy who just squatted an incredible 109 kilograms (240.3 pounds) — an unofficial IPF Raw Sub-Junior World Record. This young powerhouse continues to stun the lifting community with her strength, technique, and dedication. Rory’s achievement is more than a record; it’s a testament to the future of weightlifting and the rise of younger athletes taking the sport by storm. [Witness Rory’s record lift here.]

Bodybuilder Shaun Clarida is switching gears with a new coach and is ready to tackle the 2024 EVLS Prague Pro with confidence. Although he’ll be competing in the Open division, Clarida feels he has “nothing to prove, everything to gain.” His excitement to push limits highlights his competitive spirit and commitment to growth. With a fresh strategy and seasoned guidance, Clarida’s journey to Prague is one to watch. [Follow Clarida’s preparation here.]

Hitting your macros can be a challenge, especially when Subway’s menu has everything from double-stacked meats to endless toppings. This Subway calorie calculator helps you choose wisely so you can enjoy a sandwich without overloading on unexpected calories. It’s perfect for those who want control without sacrificing flavor. [Try the Subway calculator here.]

Mike Sommerfeld shares the latest physique update📸💪

Training Tip of the Day: Barefoot Training

Lose the shoes — barefoot training could be your secret weapon for better stability, balance, and strength gains. Going shoeless engages those often-neglected foot muscles, improving ankle stability and giving you a better connection to the ground. Plus, it can help with technique on lifts like squats and deadlifts by promoting a stronger base. Just be sure your gym’s on board with your barefoot ambitions, and watch out for rogue dumbbells.

The Strength Bulletin

  • New research finds rest-pause sets don’t boost muscle anabolic signaling as expected. (Full study here)

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