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Transform Your Entire Body With 3 Home-Ready Kettlebell Moves
Rayno Nel is out of the 2025 Strongest Man on Earth, Joseph Borenstein just rewrote the record books, and Arnold says standing might save your life—so yeah, it’s been a wild week in strength.
Three kettlebell classics—swings, goblet squats, and Turkish get‑ups—come together for a full-body blitz you can do anywhere. Swings ignite explosive hip power and posterior chain strength, goblet squats train lower-body and posture, and Turkish get‑ups challenge core stability, shoulders, and mobility. The article even drops a killer circuit: 1 get‑up per side, 5 swings, and 5 goblet squats—repeat 3–5 rounds with little rest. Beginners get a structured 3×(5/10/12) rep program, while advanced lifters can ramp it up with heavier loads. [Start Your Full‑Body Blitz!]
After dominating the 2025 World’s Strongest Man, where he snagged the title with wins in loading races, deadlifts, and Atlas Stones, rookie powerhouse Rayno Nel made a tough call. He’s withdrawing from the August Strongest Man on Earth to focus on his role as director/partner in an engineering firm, citing project obligations and prep demands. Nel opened up to Brian Shaw on YouTube, stressing he wants to fully commit and return stronger in 2026. Brian Shaw supported the decision, highlighting the challenge of balancing elite sport with professional commitments. For fans, that means no Nel at this year’s event, but a more focused return to come. [Get the Full Scoop on Nel’s Exit]
Legendary leg day icon Tom Platz revealed a game‑changing secret: alternating heavy-lift days with high-rep sessions is the key to hypertrophy and strength. On heavy days, you push maximal loads; on high-rep days, you flood muscles with volume and metabolic stress, all while giving your joints a break. This approach not only stimulates muscle growth from every angle but also primes your muscles for neurological adaptation, reducing injury risk and keeping things fresh. The result? Serious mass, durability, and a training routine you’ll actually stick with. [Unlock Platz’s Rep Strategy]
Reacher star Alan Ritchson is doubling down on longevity and muscle with a high-volume, low-weight approach that spares the joints. His Instagram showcases giant supersets—bicep curls, overhead triceps extensions, upright rows (4 × 20 reps each)—finished off with leg and core work for full-body balance. Ritchson explains this method builds hypertrophy while prioritizing durability, allowing him to stay fit through demanding roles and stunts. Action-hero aspirants, take note: it’s proof you can craft a bulletproof physique without maxing out your joints. [Train Like Ritchson—Safely]
Turns out one of the strongest men in history has a simple prescription for longevity: just stand up. Arnold Schwarzenegger cited a recent meta-analysis, noting that prolonged sitting is linked to increased mortality, while standing throughout the day may reduce your risk of early death by a whopping 55%. The study, which tracked over 480,000 adults, found that replacing sedentary time with standing improved cardiometabolic health, lowered inflammation, and supported healthy aging. Schwarzenegger now recommends setting hourly timers to get on your feet, even if just briefly. Your calves might not thank you, but your heart (and future self) definitely will. [Stand Up for a Longer Life]
Say "hello" to ginger, cinnamon, and cayenne, your spicy summer metabolism crew. Ginger aids digestion and has been linked to reductions in body weight, fat mass, and body fat percentage. Cinnamon delivers cinnamaldehyde, which supports thermogenesis and fat loss in studies. Cayenne, with its capsaicin, gets the calorie burner humming, though results vary based on dose and diet. Together, they create a flavorful, thermogenic trio that makes every meal a metabolism ally. Just don’t expect miracles; big-picture lifestyle matters most. [Turn Up the Heat on Fat Burn]
Retired IFBB pro Fouad Abiad was seriously injured in a motorcycle crash on June 18, 2025, and rushed to the hospital. His wife Sommer posted that he’s receiving “the best possible care” and they’re focusing on recovery. Though details on injuries are sketchy, reports mentioned tears and a tricep tendon issue within the broader story of him wanting to be there for his wife, they underscore the severity. The bodybuilding community is rallying around him, sending thoughts and support. [Follow Abiad’s Recovery Journey]
Legendary coach Charles Glass revisited core fundamentals with five ab moves that craft spine-stable, chiseled midsections: Roman chair leg lifts, cable rope crunches, weighted crunches, seated crunches, and flat-bench leg lifts. These exercises blend anti-extension and anti-flexion work to target the rectus, obliques, and deeper core muscles. No gimmicks, just classic, proven movements that underpin every shredded physique Glass builds. Add these staples to your core circuit and watch your abs evolve from generic to defined. [Get Glass’s Core Blueprint]
At just over four months from the 2025 Mr. Olympia, Nick “The Mutant” Walker dropped an intense upper-body session built on rest-pause sets, partial reps to near failure with short breaks, to prime for massive pumps and density. After a strong second-place showing at the Pittsburgh Pro and a smooth New York Pro peak, Walker is sharpening his shape and aiming straight for a top-three finish. This brutal workout is textbook Olympia prep—controlled pain, wild intensity, surgical recovery. [Crush It Like Walker]
Just 22, Joseph Borenstein obliterated expectations at the 2025 IPF Classic Worlds in Chemnitz, Germany, lifting a jaw-dropping 302.5 kg squat, 215 kg bench, and 372.5 kg deadlift for an 890 kg total—earning both Open and Junior world records in the 83 kg class. He smashed the old bench record, hit an insane total, and secured gold in his debut Championship outing on June 11, 2025. A generational talent is here, setting a blistering pace for record chasers to come. [Witness Borenstein’s Powerhouse Performance]
Curious how much protein you actually need? This tool does the math for you based on weight, activity level, and fitness goals—whether it’s shedding fat, building muscle, or maintaining strength. Built on CDC, ADA, and sports science guidelines, it calculates targets like 0.8 g/kg for daily health, up to 1.2 g/lb for serious lifters. It’s easy to use—just plug in your stats and get a clear protein target. For anyone tracking progress or dialing in macros, this is an essential tool. [Calculate Your Protein Target]
High-Protein Snack Recipe of the Day: Carrot Cake-Inspired Loaf Bread
Carrot Cake‑Inspired Loaf Bread swaps sugar bombs for Greek yogurt and cashew butter to bump up protein (thanks, 3 Tbsp cashew butter + ¾ cup Greek‑style yogurt . Preheat oven to 350°F, whisk whole‑wheat + all‑purpose flour, flaxmeal, spices, and leaveners; in another bowl, blend yogurt, applesauce, brown sugar, cashew butter, oil, eggs, and vanilla. Fold in carrots, walnuts, coconut, and raisins, bake 45–50 min, then drizzle tangy cream‑cheese–maple glaze. Slice into 12, each loaf packs a moist, protein‑rich punch perfect for snacks or post‑lift refuel.
The Strength Bulletin
A shocking new study shows that pre-exhausting a muscle before compound lifts slightly reduces overall strength and hypertrophy gains over an 8‑week trial in trained athletes vs. traditional training. [Read the Full Study!]
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