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Steal This Paused Bench Press Hack To Boost Your Strength
Tia‐Clair Toomey‐Orr announces she’s expecting again, and the 2026 Olympia locks in the Palms Casino Resort for its return to Vegas.
Paused bench presses aren’t just a powerlifting gimmick; they’re a strategic pause that builds explosive strength and underused stability. By momentarily halting the bar on your chest, you eliminate any bounce, forcing your muscles to generate power from a dead stop and revealing weak spots in your form. Adjusting grip width shifts the emphasis from triceps to pecs, allowing you to customize the lift to your goals. Paused reps also improve confidence under heavy loads and help break through plateaus without adding extra volume. Add this simple tweak to your bench routine and feel the difference in your lockout power. [Pause, Press, Dominate!]
Bodybuilding mentor Charles Glass posted a quick reminder that even seasoned lifters butcher the drag curl, robbing themselves of peak biceps activation. His fix? Keep your elbows back, drag the bar up along your torso, and focus on contracting the biceps rather than letting momentum do the work. He warns that swinging arms turn this isolation move into a shrug and invites shoulder strain. Correcting the path forces your biceps to handle the load through the full range of motion and deepens the mind‑muscle connection. Glass promises that if you slow it down and drag correctly, your pipes will pop in no time. [Fix Your Drag Curl Now]
Four‑time Mr. Olympia Jay Cutler built his legendary legs by dialing in three leg‑press variables: foot placement, depth, and tempo. He recommends positioning your feet lower on the platform to recruit more quads, hitting a deep range of motion for maximum muscle fiber engagement, and controlling the eccentric portion to avoid bouncing out of the hole. Cutler credits his shapely sweep and striations to deliberate reps rather than ego‑driven weight. By focusing on the feel of the movement and eliminating momentum, he sculpted legs that dominated stages for years. Steal his cues and your leg‑day PRs might start chasing his. [Unlock Cutler’s Leg Secrets]
Bodybuilding fans can start booking flights: the Olympia Fitness & Performance Weekend will return to Las Vegas on September 24–27, 2026. Organizers announced that the Palms Casino Resort will replace Resorts World as the official host hotel, promising a luxury facelift and skyline views. The change means athletes have a shorter qualification season, and fans get a fresh base for the sport’s biggest spectacle. Coming on the heels of Derek Lunsford’s dramatic win over Hadi Choopan and Andrew Jacked, expectations are sky‑high for another thrilling showdown. With a renovated venue and new vibes, the 62nd edition could deliver record‑breaking attendance and fan experience. [Plan Your Olympia Pilgrimage]
Eight‑time Fittest Woman on Earth Tia‑Clair Toomey‑Orr revealed via Instagram that she and husband Shane are expecting their second child. The announcement features their daughter Willow sporting a “Big Sister” shirt, sending CrossFit fans into a frenzy of congratulations. Toomey‑Orr hasn’t shared a due date, but her absence from competition signals a focus on family and recovery. This news follows her being named Female Athlete Project’s Athlete of the Year, adding to her overflowing trophy case. With motherhood front and center, the CrossFit queen continues to inspire athletes, balancing elite training and life off the floor. [Celebrate With Tia‑Clair]
Powerlifter Andrew Hause proved the nickname “DasPowerHause” fits when he shattered both the raw squat and total all‑time world records at the 2025 USPC Shack Showdown III. Competing in the 140 kg division, he eclipsed previous marks with monstrous lifts that redefined what’s possible in raw powerlifting. The squat record eclipsed 440 kg and pushed the total to unprecedented territory, drawing admiration from fans and rivals alike. Hause’s performance underscores a new era in strength sports, where athletes keep redefining limits with minimal equipment. If you need motivation to squat deeper and heavier, his record‑breaking day delivers it in spades. [Witness Raw Power]
Veteran powerlifter Kristy Hawkins stunned Instagram followers by blasting out a 290‑kg (639.3‑lb) raw squat PR that also eclipses multiple unofficial all‑time world records. At 45, Hawkins continues to build on her legend, hitting depth with ease and rising smoothly without needing her trio of spotters. The lift surpasses existing records across several weight classes, topping the U75 kg record by 7.5 kg and even outdoing some heavier divisions. Her consistency and relentless pursuit of strength make her a role model for lifters of all ages. Watch the clip, pick your jaw up off the floor, and then go chase your own PR. [Watch Her 290‑kg Squat]
If you’ve ever wondered how many grams of protein, carbs, and fat you need to hit your goals, the Macros Calculator makes it easy. This tool calculates your Total Daily Energy Expenditure (TDEE) and then breaks down macronutrient targets based on whether you want to lose fat, gain muscle, or maintain. Flexible dieting (IIFYM) becomes simple when you plug in your age, weight, and activity level and let the calculator do the math. The interface offers both imperial and metric options and guides users through each step to avoid miscalculations. Skip the guesswork, get personalized macro ranges, and start fueling your body like a pro. [Dial In Your Macros]
Marc Hector is sharpening his silhouette for Alicante - confidence high, sleeves tighter, and eyes on the pro stage📸💪
Advanced Recovery Tip Of The Day: Micro‑Naps After High CNS Sessions
When heavy squats or max‑effort deadlifts fry your central nervous system, a 10‑ to 15‑minute micro‑nap can reboot your wiring faster than another espresso. These brief snoozes improve alertness, reduce perceived fatigue, and help consolidate motor learning without throwing off nighttime sleep. Find a quiet corner, set an alarm, close your eyes, and breathe deeply; even if you don’t fully drift off, the downshift lowers cortisol and helps restore neural drive. Use micro‑naps sparingly after high‑intensity sessions to bounce back quicker and keep the gains coming.
The Strength Bulletin
A recent study evaluating large language models found that ChatGPT’s nutritional estimates from food images dramatically underestimated calories and macronutrients, highlighting why you shouldn’t outsource meal tracking to a chatbot. [Get The Facts]
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