This 3‐Move Finisher Delivers a Massive Pump in Just 5 Minutes

Nick Walker’s rocking 24-inch arms, Matt Greggo’s eating nearly 5,000 calories a day, and someone just pulled 319 pounds with a single finger.

August 07, 2025 • Estimated Reading Time: 11 minutes

This fast-paced combo uses slam balls, battle ropes, and pushups to fire up every major muscle group while pushing cardio limits. Designed for lifters who want to end their workout on a high note, the sequence offers a high return in minimal time. It hits hypertrophy and endurance in equal measure, making it a powerful plug-in regardless of the training goal. The secret is nonstop intensity with minimal rest. You’ll leave the gym looking swole, sweaty, and satisfied. [Finish With a Bang Here!]

Nick Walker is 11 weeks out from the 2025 Mr. Olympia and already sporting 24-inch arms—and now we know how. His grueling arm workout features heavy barbell curls, triceps pushdowns, and drop sets designed to annihilate both heads of the muscle. Walker emphasizes strict form and laser-focused tempo work to keep constant tension on the muscle. He’s proof that insane size doesn’t come from luck, but from brutal volume and discipline. Expect pain, sweat, and serious stretch marks. [Train Like the Mutant!]

Jay Cutler knows back training—and he’s calling out the most common flaws lifters make with the one-arm dumbbell row. From twisting your torso to ego lifting with poor control, these missteps leave gains on the table and invite injury. Cutler recommends focusing on clean reps, full contraction, and proper body alignment to maximize lat activation. His fixes are simple but brutally effective. If your rows aren’t building a barn-door back, this is your wake-up call. [Row the Right Way Now!]

Arnold Schwarzenegger says chasing more reps is a waste of time unless you’re training to failure—and it might be the smartest tip for busy lifters. He explains that intensity trumps volume, and that hitting muscular failure is where the real magic happens. Whether it takes six or twenty reps, pushing to the edge is what drives growth. This lets you shrink your workouts without sacrificing results. It’s classic Arnold—no fluff, all muscle. [Unleash Your Inner Arnold Now!]

Joey Swoll found himself under fire after sharing a tribute to Hulk Hogan, leading to public backlash and his emotional exit from social media. Critics pointed to Hogan’s controversial past, prompting Swoll to issue a sincere apology and announce he’s stepping away from online platforms. He clarified that the post came from a place of childhood admiration, not support for Hogan’s history. It’s a reminder of how quickly the internet can turn. Swoll’s departure marks a surprising pause in his advocacy journey. [See What Sparked the Exit!]

Akim Williams has dropped his top 10 picks for the upcoming 2025 Tampa Pro, and the list is stacked with aesthetic monsters and conditioning freaks. His breakdown offers insight into what separates the top-tier contenders from the rest of the field. Williams considers symmetry, size, stage presence, and recent momentum in his predictions. With Tampa being one of the last Olympia qualifiers, the stakes couldn’t be higher. Expect fireworks on stage—and a few dark horse surprises. [Check Out the Contender List!]

This trainer-backed 3-day split is designed to ease beginners into strength training without the overwhelm. With full-body sessions three times a week and built-in recovery days, it checks all the boxes for sustainable progress. The focus is on compound lifts, proper form, and consistent progression—not chasing PRs too early. It’s the kind of plan that builds habits before hype. And best of all, it works for almost everyone who actually sticks to it. [Start Lifting Smarter Here!]

The 2025 CrossFit Games kick off August 8 in Fort Worth, Texas, and this year’s lineup promises serious fireworks. From elite individuals to powerhouse teams, the world’s fittest athletes will battle it out across a packed four-day schedule. Livestreams and broadcast details have been released so fans can catch every lift, sprint, and muscle-up in real time. Expect new faces, dramatic comebacks, and leaderboard shake-ups. Clear your calendar—this year’s Games could be one for the record books. [Get the Viewing Details Here!]

Chinese athlete Liu Weiqiang just set a jaw-dropping Guinness World Record by deadlifting 144.72 kg (319.05 lb) with a single middle finger. Using a custom rig with suspended plates, the lift required raw grip strength and unwavering focus, taking nearly ten seconds to complete. The feat broke the previous record by over 6 kg and stunned strength fans worldwide. Liu is no stranger to unorthodox lifts—he’s also famous for insane bodyweight feats like heavy weighted dips and pullups. If grip strength is your weak link, Liu just raised the bar... with one finger. [Witness the One‑Finger Deadlift!]

With 10.5 weeks to go until the 2025 Mr. Olympia, Matt Greggo opened the lid on his 4,649-calorie full day of eating. His meals span egg-white-heavy breakfasts, high-carb meals, and five protein-packed meals spread throughout the day, all laser-focused on performance and recovery. He hits over 300 grams of protein while staying lean and energized for brutal training sessions. The balance of carbs and fats shows how strategic Olympia-level dieting really is. You’ll never look at “meal prep” the same way again. [Dig Into the Full Meal Plan!]

Figuring out how many carbs you need can feel like guesswork—but this calculator makes it scientific. By factoring in your age, gender, weight, activity level, and goal (fat loss, maintenance, or gain), it gives you a precise target to fuel your performance. Whether you're doing CrossFit, bodybuilding, or general strength training, tailored intake matters more than you think. It’s a small shift that can make a big difference in recovery, muscle growth, and energy levels. If your macros are off, your gains will be too. [Calculate Your Carbs Now!]

Jordan Hutchinson is dialed in ahead of the 2025 Tampa Pro, showing off razor-sharp conditioning and Olympia-worthy aesthetics in a new physique update. 📹💪

Advanced Training Tip of the Day: Oscillatory Isometrics

Think isometrics are boring? Add a little bounce. Oscillatory isometrics involve holding a joint angle—like the midpoint of a squat or bench press—while performing tiny, rapid pulses for 5 to 10 seconds. This fires up stabilizers, recruits fast-twitch fibers, and teaches explosive control under tension. It’s like giving your nervous system a double espresso shot. Use it as a finisher or mid-set shock to bust through strength plateaus. Just don’t be surprised if your muscles start twitching before your set ends.

The Strength Bulletin

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