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The Only 7 Barbell Exercises You Need For Full‐Body Size And Strength
While Shaun Clarida clinched Japan Pro glory and Dolph Lundgren showed he can still out‐pull men half his age, the strength world is grappling with controversy as a recently crowned champion was stripped of her title.
If your training program looks like a buffet of random lifts, this piece pares it down to the seven barbell movements that build mass everywhere. Think squats, deadlifts, bench presses, bent‑over rows, overhead presses, power cleans, and curls—with three variations apiece to stave off plateaus. The article lays out a simple upper/lower split to structure your week and explains why sticking to proven compounds beats novelty for size and strength gains. You’ll also learn how to sprinkle in accessory work without derailing your progress and why keeping a few core lifts in rotation can save time. It’s a masterclass in minimalist programming that still delivers maximal results. [Build Your Big‑Lift Blueprint!]
The Official Strongman Games had a shocker when Jammie Booker edged Andrea Thompson by a single point to win the World’s Strongest Woman—then lost it all after fans surfaced evidence she was born male. Organizers said that had they known, Booker wouldn’t have been allowed in the women’s division and re‑awarded the title to Thompson, who dominated most events but faltered in the final stone series. The uproar reignited debates over fairness and inclusion as athletes like Rebecca Roberts insisted women’s categories stay biologically female. Booker has kept silent since her disqualification, while Thompson now holds the crown and hopes the sport institutes clearer policies. With rankings reshuffled, the saga underscores how transparency—and rules enforcement—matter as much as deadlifts and log presses. [See How It Unfolded]
Athlean‑X coach Jeff Cavaliere says your workouts might be too long and your results too short. He argues that training to failure on quality reps trumps slogging through endless sets, and he backs it up by demonstrating intensity techniques that trigger muscle growth without hours in the gym. By focusing on controlled negatives, progressive overload, and short rest periods, Cavaliere shows you can hit failure in fewer sets and spark more hypertrophy. His approach frees up time for recovery and mobility work, which he insists is critical for longevity. If you’ve been stuck on volume autopilot, this lesson in smart programming might be the wake‑up call you need. [Train Smarter, Not Longer]
The “Giant Killer” lived up to his moniker in Japan, where 212‑pounder Shaun Clarida jumped into the Men’s Open and snagged the title against much bigger athletes. Clarida’s combo of dense muscle bellies, crisp conditioning, and freaky proportions won over the judges, proving that symmetry can trump size. The win positions him as a dark‑horse threat for the Olympia and underscores his willingness to chase competition wherever he can find it. For fans who love an underdog story, Clarida’s victory shows that meticulous presentation still matters even in an era of mass monsters. [Catch The Full Scorecards]
Action legend Dolph Lundgren may be pushing 70, but he’s still pulling heavy. In this feature, he shares the back‑training regimen that keeps his lats wide and spine strong, emphasizing strict form on deadlifts, pull‑ups, rows, and hyperextensions. Lundgren credits his longevity to prioritizing mobility work and listening to his body, even when ego tempts him to load up the bar. He tweaks angles to hit neglected fibers and limits set counts to preserve energy for recovery. The takeaway: age is just a number if you prioritize consistency and smart programming. [Train Like A Hollywood Heavyweight]
Bodybuilding commentator Shawn Ray didn’t mince words when he warned that Nick Walker is flirting with burnout by chasing the Arnold Classic on top of Olympia prep. Ray, speaking with Bob Cicherillo, predicted a tenth‑place Olympia finish for Walker if he doesn’t prioritize rest after a grueling season. The critique highlights the tightrope competitors walk between earning points and preserving their physiques. Walker, known for his monstrous size and relentless work ethic, hasn’t confirmed his Arnold plans but remains a polarizing figure. Fans are left to wonder whether the “Mutant” will gamble on another show or play the long game toward Olympia glory. [See The Full Debate]
Golden‑Era icon Frank Zane still schools lifters on aesthetics, and his latest trick is tri‑sets—combining three exercises back‑to‑back with minimal rest. The method floods muscles with blood, heightens the mind‑muscle connection, and torches calories, making it ideal for lifters seeking razor‑sharp definition. Zane demonstrates how to structure tri‑sets for each body part and suggests lighter loads to maintain form throughout. He also reminds readers to adjust nutrition to support the higher training density. With tri‑sets, you’ll feel the burn and see the cuts faster than with traditional straight sets. [Try Tri‑Sets Like Zane]
Kirill Tereshin, dubbed the “Russian Popeye,” made headlines years ago for injecting synthol into his biceps; now he’s paying a grisly price. Doctors warn that severe infections from the oil injections have jeopardized blood flow to his arms, and amputation may be the only way to save his life. Tereshin has undergone multiple surgeries but continues to suffer complications from the foreign substance lodged in his tissues. The cautionary tale underscores the dangers of unregulated enhancement fads and highlights the extremes some chase for social media fame. If you’re tempted by quick fixes, let this be your warning: shortcuts can lead to permanent damage. [Read The Sobering Details]
Four‑time World’s Strongest Man champ Zydrūnas “Big Z” Savickas proved he still has plenty of power by claiming the Masters World’s Strongest Man title. Battling a field of seasoned veterans, Savickas excelled in events like the log press and atlas stones, drawing on decades of technique to edge younger masters. His victory reinforces his legendary status and shows that strength can be maintained well into your 50s with proper training and recovery. Fans were thrilled to see the Lithuanian legend atop a podium again. [Watch The Masters Muscle Show]
At 62, bodybuilding pioneer Rich Gaspari still finds ways to punish his legs. In a recent leg session, he capped his workout with a 50‑rep set on the Smith machine, pushing through burn and mental fatigue to squeeze every fiber. Gaspari advocates occasional high‑rep finishers to shock stagnant muscles and build stamina. He stresses controlling the movement and keeping tension constant to avoid joint stress. The video underscores that intensity, not age, determines progress—and that finishing a session with a brutal challenge can rekindle training enthusiasm. [See The Set In Action]
If you’ve ever wondered how many calories you need to maintain, lose, or gain weight, a Total Daily Energy Expenditure (TDEE) calculator is your friend. By inputting age, height, weight, activity level, and goal, the tool spits out a personalized calorie range along with macro recommendations. It gives baseline figures from public health guidelines and higher targets for athletes seeking muscle gains. Once you know your numbers, you can distribute calories across meals and adjust based on progress. The calculator demystifies nutrition math and helps you plan smarter diets without guesswork. [Find Your TDEE In Seconds]
Hadi Choopan drops a razor‑sharp physique update, reminding everyone why he’s a perennial threat—veins, striations, and all 📹💪
Advanced Training Tip Of The Day: Add Breath Holds To Bracing Practice
To upgrade your core stability, integrate short breath holds during bracing drills. Start by taking a deep diaphragmatic inhale, tighten your midsection as if preparing for a punch, then hold your breath for three to five seconds while maintaining tension. Exhale fully, reset, and repeat for a few reps; the brief apnea teaches your body to create rigid intra‑abdominal pressure that protects the spine under heavy loads. Use this technique during planks or before big lifts—but don’t push to the point of dizziness, and always resume regular breathing between holds.
The Strength Bulletin
Piotr Wojtowicz topped the Classic Physique lineup at the Spanish Grand Prix Pro with Jesus Rodriguez Sendra and Fabian Farid Spingys rounding out the podium. [See All Placings]
Vahid Badpei (Classic Physique), Anik Ghosh (Men’s Physique), and Mostafa Darvish Khezri (Pro Wheelchair) punched early tickets to the 2026 Olympia at Bharat Pro in Mumbai. [Full Winner List]
At SBD Austin, 105 kg lifter Joshua Hall pulled a staggering 385 kg raw deadlift to set a new American record. [Watch The Pull]
Returning after 1.5 years, Bobb Matthews totaled 1,010.5 kg at SBD Austin—32 kg over the existing raw total world record—to claim the U120 kg title. [See His Lifts]
In the 69 kg class, Meghan Scanlon hit a 580 kg total (210 kg squat, 145 kg bench, 225 kg deadlift) to set a new American record and qualify for the 2026 IPF Sheffield Championship. [View Her Winning Total]
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