The Only 5 Exercises Every Man Must Do For Strength & Health

Plus, we are uncovering the truth about low-carb diets and breaking down Jeff Cavaliere’s chest-building hacks.

December 16, 2024 • Estimated Reading Time: 11 minutes

When it comes to building strength and staying healthy, not all exercises are created equal. An expert breaks down five essential movements every man should incorporate into his workout routine to maximize gains, boost athletic performance, and enhance longevity. From timeless compound lifts to underrated functional moves, these exercises target every muscle group and keep your joints happy. If you’re not doing these, you’re missing out on the foundation of strength and health. [Start training smarter here.]

When two legends of strength sports clash in a new arena, fireworks are guaranteed. Brian Shaw and Eddie Hall recently locked horns in a highly anticipated arm wrestling debut, with Shaw emerging victorious in a thrilling bout. The match was a spectacle of power and strategy, showcasing the adaptability of these strongman icons. Spoiler: this isn’t your typical barroom arm wrestling—this is a whole new level of grit. [Catch all the action here.]

The 2025 Arnold Classic lineups have finally dropped, and they’re packed with some of the biggest names in bodybuilding. Fans can look forward to fierce battles between veteran legends and rising stars, all vying for one of the sport’s most coveted titles. The roster promises showstopping physiques and intense rivalries that will keep the bodybuilding world buzzing. Buckle up—it’s going to be an unforgettable showdown. [See who’s competing here.]

The 2025 Arnold Strongman and Strongwoman Classic rosters are finally out, featuring elite athletes from across the globe. Expect jaw-dropping feats of strength and endurance as competitors take on the infamous events, from the Elephant Bar Deadlift to the Timber Frame Carry. This year’s lineups include returning champions and hungry challengers eager to make their mark. [Preview the epic competition here.]

Samson Dauda is leaving nothing to chance ahead of the 2025 Arnold Classic. The reigning Mr. Olympia champ recently shared a grueling back workout designed to pack on massive muscle while maintaining detail and symmetry. With heavy lifts and precise form, Dauda is dialing in his physique to bring his A-game to the stage. Fans can expect to see a freakishly conditioned Samson ready to dominate. [Check out his full workout here.]

Chris Bumstead Adjusts Post-Retirement Training, Drops 15 Pounds of Muscle

Since retiring from competitive bodybuilding, Chris Bumstead has shifted gears, focusing on longevity and enjoying life outside of grueling prep routines. Training at “50% capacity,” Bumstead has also embraced a more flexible diet—including a newfound snack obsession. The four-time Mr. Olympia Classic Physique champ even revealed that he’s intentionally downsized, shedding 15 pounds of muscle. [Peek into Bumstead’s post-competition lifestyle here.]

Low-carb diets are often touted as the ultimate solution for shedding pounds, but are they all they’re cracked up to be? An expert explores the myths surrounding low-carb eating and its effectiveness for long-term weight loss. While there are some benefits to cutting carbs, relying on this approach alone might not be sustainable or ideal for everyone. If you’re looking to get lean and stay lean, here’s what you need to know. [Separate fact from fiction here.]

Bodybuilding icons Lee Labrada and Shawn Ray recently joined forces to tackle an upper-body workout while diving into the art of crafting effective posing routines. The duo emphasized the importance of bringing symmetry, flow, and stage presence to the sport’s biggest events. With decades of experience, Labrada and Ray shared tips that can help both beginners and veterans elevate their game. [Learn from these legends here.]

Struggling to build a chest that pops? Jeff Cavaliere has the fix. The renowned trainer shared pro tips on maximizing cable crossover effectiveness, especially for those who feel their pecs just aren’t responding. From tweaking angles to understanding muscle activation, Cavaliere’s advice can turn this staple move into a game-changer. [Watch his expert breakdown here.]

The 2025 Arnold Classic could feature an unexpected clash, as bodybuilding insiders Dennis James and Milos Sarcev speculate Hadi Choopan might join the lineup. If true, it sets the stage for an epic battle with reigning favorite Samson Dauda. Both athletes bring jaw-dropping size and elite conditioning, and the prospect of seeing them square off is already building hype. [Dive into the speculation here.]

Phil Heath recently reflected on his career, drawing parallels between his legacy and Arnold Schwarzenegger’s impact on bodybuilding. While both dominated their respective eras, Heath believes his path carved a unique legacy that resonates differently with fans. The seven-time Mr. Olympia winner also shared insights on the evolving landscape of the sport. [See how Heath compares himself to Arnold here.]

Dialing in your macros can feel overwhelming, but it doesn’t have to be. Fitness Volt’s Macros Calculator simplifies the process, helping you determine the exact protein, carbs, and fats you need to hit your fitness goals. Whether you’re cutting, bulking, or maintaining, this tool ensures your nutrition is dialed in for success. [Calculate your macros here.]

Derek Lunsford shares physique update for the 2025 season📹💪

Advanced Training Tip of the Day: Wave Loading

Tired of hitting plateaus? Enter wave loading—a sneaky strength strategy where you progressively lift heavier for fewer reps, then drop the weight and repeat. Example: hit 6 reps at 70%, 4 reps at 80%, 2 reps at 90%, then loop back heavier. This method keeps your nervous system fired up and tricks your muscles into breaking PRs without burning out. Bonus: it works for hypertrophy, too, if you tweak the percentages. Next time you’re chasing gains, ride the wave instead of drowning in the same old sets. 🌊

The Strength Bulletin

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