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- The Ultimate Pull-Up Progression: From Zero to 20 Reps in 60 Days
The Ultimate Pull-Up Progression: From Zero to 20 Reps in 60 Days
Plus, the surprising new science behind creatine for a mental edge and Jay Cutler’s insider move for legs that steal the show.
Ready to take on the king of upper body moves? This guide breaks down how to build up to 20 pull-ups in just two months, no superpowers required. Starting from bands to partial reps, this progression plan is as doable as it is challenging. Whether you're a gym newbie or looking to polish your pull-up game, this 60-day program has every step mapped out to take your lats, arms, and back strength to the next level. [Get ready to crush 20 reps!]
Creatine is no longer just for gym rats, agree Elon Musk and Joe Rogan on a new podcast. While known for fueling muscle gains, creatine can also help boost mental clarity and focus, adding a new twist to its appeal. As creatine moves beyond the barbell, more research is digging into how it benefits the brain — and with Musk and Rogan onboard, creatine’s stock just went up. [Muscle your way to a smarter brain.]
This back workout is a crash course in mass-building straight from a seven-time Mr. Olympia. Heath’s routine combines heavy lifts with precise movements to add serious thickness and width. From classic moves like pull-downs to controlled rows, Heath's blueprint brings you a back routine that’s anything but basic. Follow his lead, and you’ll be on the fast track to a back that commands attention. [Unlock Phil Heath's blueprint for gains.]
Mike Sommerfeld is staking his claim as the future of Classic Physique, with his sights set on 2025 Olympia glory. In a candid interview, he shares who inspires him most and how he's prepping for the 2025 Olympia. As Sommerfeld hones his skills and physiques to take the stage, he’s also focused on honoring the athletes who paved the way. [Meet bodybuilding’s rising star.]
Jay Cutler knows a thing or two about building killer legs, and he’s not keeping secrets. His go-to exercise for quad sweeps? You’ll need to dive into his routine, but let’s just say it’s the move that gives his signature “quad stomp” look. With Jay’s detailed workout breakdown, you’re one step closer to quad-dominant glory. [Stomp your way to bigger quads.]
Social media’s gym sheriff, Joey Swoll, is back with another takedown — this time addressing a woman who used a barbell in, let’s just say, a questionable manner. Swoll’s commentary highlights gym etiquette and respecting shared spaces, but the video has sparked a major debate. Swoll’s call-out serves as a reminder that in the age of gym selfies, some moments are better left unshared. [Gym behavior: a Swoll cautionary tale.]
Shawn Ray has a controversial piece of advice for Mr. Olympia Samson Dauda: skip defending the title. In his view, a second Olympia crown isn’t worth the wear and tear on Dauda’s physique. Ray believes it’s better to go out on top than chase multiple titles, a stance that’s already dividing the bodybuilding world. [One title or two — what’s it worth?]
Lee Priest has Nick Walker’s back following his sudden 2024 Mr. Olympia exit, urging fans to cut him some slack. Priest argues that athletes face immense pressure and that Walker’s health should come first. With supportive words, Priest reminds the bodybuilding world that sometimes the best decision is to take a step back. [Priest to critics: give Walker a break.]
‘The Godfather of Bodybuilding’ Charles Glass Reveals His Two-Week Chest-Sculpting Game Plan
Charles Glass, the master trainer himself, has a new two-week plan for sculpting your chest. His six-exercise regimen isn’t for the faint-hearted, but it promises serious results in a short time. With moves that hit every angle, Glass’ program could be the fix for anyone who feels like their chest days need a boost. [Fast-track your way to a stronger chest.]
If Chris Bumstead wins in Prague, Chris Aceto says you’ll see him take on the Open class at the 2025 Mr. Olympia. Bumstead’s potential crossover has fans buzzing, and Aceto’s insight only adds fuel to the fire. The spotlight is also on Nick Walker, who’s set to make a strong return to the Olympia circuit. [Can Bumstead go for Open glory?]
What happens when you add two minutes of exercise to every daily habit? One brave soul tried it for a month, and the results might surprise you. From brushing teeth to morning coffee, this challenge proves that small steps can make a big impact on fitness. It’s habit-stacking for the time-crunched athlete. [Tiny habits, big results.]
For anyone aiming to fine-tune their nutrition, this calorie calculator offers an easy way to break down each meal. Just input your goals, and this tool takes the guesswork out of meal planning. It’s like having a dietitian on call without the hefty price tag. [Take control of your calorie game.]
Recipe of the Day: Protein-Packed Chili Dog Recipe
For a protein-packed twist on a classic, start by grilling your favorite turkey or chicken sausage, then pile on a hearty serving of homemade chili — using lean ground beef, kidney beans, diced tomatoes, and plenty of spices. Spoon the chili over your sausage, sprinkle with shredded cheese, and add a dollop of Greek yogurt instead of sour cream for a creamy, protein-boosted finish. Serve it all on a whole-wheat bun, and you've got a chili dog that’s as strong as your gains.
The Strength Bulletin
Catch the highlights from the 2024 World of Monsterzym Open Pro. See the full results here.
Rayno Nel takes the crown at the 2024 Strongman Champions League Africa, proving himself a force to be reckoned with. Full breakdown of the event here.
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