Calisthenics athlete Nadine Hettinga (57KG) performed a weighted dip with 80KG hanging from her waist.

Last updated on June 6th, 2024

Nadine Hettinga might just be the strongest woman you’ve never heard of. She’s a streetlifter — a burgeoning strength sport focused mainly around 1-rep max weighted calisthenics. 

On Jun. 4, 2024, Hettinga posted a truly extraordinary feat of strength to social media. Reportedly a world record, 57-kilogram (125.6-pound) Hettinga performed a weighted triceps dip while wearing an 80-kilogram (176.3-pound) dip belt. 

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Weighted dips are a challenging bodyweight exercise variation even for veteran gym-goers. For a 125-pound woman like Hettinga to perform a pristine loaded dip with more than her own weight hanging from her waist in a competitive setting is nothing less than incredible.

Editor’s Note: Hettinga claims this lift is a new world record in her weight class. The International Streetlifting Federation‘s record books appear to have not been updated since 2020. BarBend will update this article with verification of the record if and when such information is made publicly available.

Nadine Hettinga’s Jaw-Dropping Upper Body Strength

Let’s contextualize this lift in a very simple way: According to the Centers for Disease Control & Prevention, the average American adult woman weighs around 170 pounds. (1)

In essence, Hettinga strapped another adult woman to her waist, suspended herself from parallel bars, dipped down, and pushed herself back up using only her arms. 

[Related: The Best Multivitamins for Women]

• In Context: According to USA Streetlifting, the American record weighted dip at 63 kilograms stands at +33.75 kilograms as of May 23, 2024. Hettinga competes at a lower weight (57 kilos) and had nearly 50 kilograms more around her waist.

What Is Streetlifting?

Streetlifting is a niche — but rapidly growing — strength sport that combines elements of powerlifting with bodyweight training and gymnastics.

According to a social media post from USA Streetlifting, streetlifting is: “…A competitive weighted calisthenics sport that tests one-rep maxes in 4 weighted calisthenics movements.” 

Those four movements, in which athletes are allotted three attempts to lift the heaviest weight, are: 

1. Muscle-Up
2. Pull-Up or Chin-Up
3. Dip
4. Back Squat

[Related: Best Cross-Training Shoes]

Per Calisthenics World, streetlifting is a two-movement biathlon contesting the pull-up or chin-up and dip, though some competitions may include the other two exercises as well. Of those four exercises, only the back squat is lower-body dominant and is likely included to ensure athletes maintain balanced strength development throughout their careers. 

• Hettinga is a rising star in an emerging strength sport. Streetlifting seems to be a marriage of strength and grace; similar to Olympic weightlifting in that it demands both exceptional power and robust flexibility and athleticism. 

More Feats of Strength on BarBend

References

1. Centers for Disease Control and Prevention. (2021, September 10). FASTSTATS – body measurements. Centers for Disease Control and Prevention.

Featured Image: @nadinehettinga_ / Instagram

There seem to be near-infinite ways to work out virtually these days. Set out on a mission to find the best fitness apps, and you may feel like you’ve stepped inside a labyrinth. Narrowing down the modality can help, but there’s still a lot to choose from. Good news: If you’re an avid cyclist (or on your way to becoming one) we can help you sort through the mountain of cycling apps out there.

Our team of fitness gurus reviewed and tested a ton of them to arrive at these nine picks. With the help of these cycling apps, you can plot routes through cities or forests, take studio classes, and even virtually compete with other cyclists. We’re confident that one of these best cycling apps will have you pedaling like the wind and loving every second — whether you’re on a road bike, mountain bike, or one that doesn’t go anywhere.

The 9 Best Cycling Apps of 2024

• Best Cycling App Overall: Strava
• Best Cycling App for Route Planning: MapMyRide
• Best Cycling App for Indoor Training: Zwift
• Best Cycling App for Tracking Metrics: Komoot
• Best Cycling App for Cycling Classes: iFIT
• Best Cycling App for Navigation: Bikemap
• Best Cycling App for Live Tracking: Cyclemeter
• Best Cycling App for Mountain Biking: Trailforks
• Best Cycling App for Studio Cycling: Peloton

How We Tested and Chose the Best Cycling Apps

The BarBend team is made up of certified personal trainers, competitive athletes, and several cycling fanatics. We’ve gotten hands-on with more than 70 of the top fitness apps on the market, a healthy portion of which feature cycling classes, stat tracking, and route planning. We used a multi-point methodology to rate each app on a scale of 1 (lowest) to 5 (highest) in areas like ease of use, interactivity, value, and more. You can read more on that in our Equipment Testing Methodology, but below are some of the key factors we looked at to come up with our picks for the best cycling apps.

• User Experience: The best online workout programs and apps don’t require a how-to. We judged these picks on how easy they are to navigate, how intuitive their controls are, and how smoothly they run — before, during, and after a ride. 
• Route Planning: For outdoor cyclists, this is one of the most important features a cycling app can have. We judged these apps on their ability to find and create reliable routes, follow them while riding, and accurately capture all your stats.

• Customization: You wouldn’t ride a bike without adjusting the seat, so why would you expect a cycling app to be one-size-fits-all? These apps all have some level of customizability, whether it’s the ability to create personalized training plans or adjust the metrics you see on the screen while you’re riding.
• Price: Unlike stationary bikes or road bikes, which cost a pretty penny, cycling apps are generally affordable. We considered the price of these apps relative to the market, ensuring you get your money’s worth for the price you’ll pay.

Best Cycling App Overall: Strava

If you’ve been cycling (or running, for that matter) more than a couple of times, you’ve likely already heard about Strava. The cult-favorite fitness app has a stronghold on the cycling community and is beloved for many reasons (we even think it’s one of the best running apps out there, too). Our tester, who’s been using the app for over a decade, gave it a 4.5 out of 5 overall.

Strava is a comprehensive GPS app that allows you to track your route, distance, speed, and elevation during any ride, run, or other outdoor activity — there are nearly 50 different types to choose from, earning it a 5 out of 5 score on workout variety with our tester. You can also create new routes in the app or on the desktop site, or browse heatmaps, which allow you to discover the most popular routes nearby. 

Every tracked activity comes with advanced metrics like pace and power zones, and over time, allows you to keep a close eye on your progress. Compatibility with smartwatches and some of the best fitness trackers, means you can analyze heart rate data, and Strava reports back on your relative effort and fitness score as a result of your ongoing training.

All that is pretty impressive, but Strava’s real claim to fame is its segments: labeled sections of road or trail where you can directly compete against your previous times on that section as well as against anyone else who has ridden it. The fastest times claim spots on the virtual leaderboard, and the No. 1 gets a King/Queen of the Mountain (KOM/QOM). 

“Some Strava segments are fiercely competitive. If it’s popular, people will structure their training around hitting it at the optimal time for wind, traffic, etc. Sometimes trying for a QOM is the only thing that’s gotten me out on a ride,” our tester says. Plus, every public activity you complete is posted for friends to view, along with any photos or videos you add. You can give kudos, leave comments, and share routes and stats with riding buddies — our tester gave it a 5 out of 5 for interactive features.

There’s a free version of Strava that includes the basics — ride metrics, route tracking, activity sharing — but more advanced ride data, route creation, and full access to competitive leaderboards are all behind the Premium paywall. “Many people use and enjoy the free version,” our tester said, “but the most powerful features are part of Premium.” 

Best Cycling App for Route Planning: MapMyRide

For years, MapMyRide — part of Under Armour’s suite of “MapMy” sites and apps — has been one of the easiest ways to map out a cycling route. (Its sister app MapMyRun was my go-to when I started running 15 years ago.) In 2024, the collection of apps still delivers: “I think this is the best GPS app out of all the ones I’ve tried,” said one of our expert testers, who’s a certified personal trainer. While our testers didn’t use MapMyRide specifically, they tried MapMyRun and MapMyFitness, which have essentially the same functionality.

The only catch is that MapMyRide’s best features — route searching and planning — need to be accessed on a desktop browser. There, you can easily create new cycling routes, scout out ones that other users have uploaded, and then save them to cue up on the app. And you can do all this for free, with the option to level up for more features. 

“Upgrading to the MVP/premium version turns off ads and gives you analysis of your heart rate, power, and cadence; custom split data; audio coaching; workout export; and allows you to create custom interval workouts and dynamic training plans. You’re really getting a lot for the price,” our tester said, which is just $5.99 per month, or $29.99 per year. They scored it a 5 out of 5 for pricing and value.

Whether free or paid, the app is simple to navigate with a great UX. Our tester gave it a 5 out of 5 for ease of use and setup, noting that syncing with third-party apps or devices (like smartwatches) is a breeze. The paid version offers a few noteworthy customization features, including personalized training plans that change dynamically as you progress and custom split creation. 

Like other cycling apps, this one has a social component, too. “You can add friends who also use the app, or there’s an Explore tab where you can see posts from other users sharing races they’ve completed and daily workouts with pictures and stats,” said our second expert tester and personal trainer. It’s open to non-cycling workouts, too, giving you the option to log over 600 different types of activities.

Best Cycling App for Indoor Training: Zwift

If you’re planning to train indoors and want to feel like you’re anywhere but inside your living room, Zwift could be your great escape. The cycling app’s main draw is its immersive and scenic 3D virtual worlds (there are 12!), where you can free-ride, join group workouts or events, and even race in real-time against other (virtual) human competitors. (You might even compete against pro riders, who often use the platform for off-season training.) This makes it a great choice if you’re competitive or looking for motivation to train.

To help guide you, the app also offers 1,000+ structured workouts, flexible training plans, and even allows you to create your own custom workouts using a drag-and-drop interface. After a ride, comb through data like cadence, effort, duration, elevation, and heart rate (if you connect a monitor, like a smartwatch). 

The app works best if you have a connected stationary bike (like a Keiser M3i) or smart bike trainer (like a Wahoo) because then it can simulate the terrain of the virtual ride you’re on, automatically increasing resistance on hills, for example. The app setup is pretty flexible; you can cue up Zwift on your smartphone, tablet, computer, or even Apple TV.

The app has earned a 4.7 out of 5 from 16K+ reviews on the Apple App Store and 4.2 out of 5 from 23K+ reviews on Google Play. “Living in an area where it snows and is too cold to ride outside, gamifying, if that’s even a real word, has been great to keep in shape. All of the routes to ride, the kit options, and the other motivational people make this quite enjoyable,” writes one reviewer. 

The animation style is engaging, but admittedly, isn’t for everyone. If you’re looking to pedal to footage of real-world locations or to take classes with a human trainer on one of the best exercise bikes, this isn’t the best fit for you. A significant number of reviewers also call out trouble navigating the app or encountering ride-disruptive bugs, including issues saving progress or trouble keeping devices connected. It’s stuff that can be fixed by a software update, but also ruin a ride.

“It is 5 stars for the way it improves indoor riding!” writes another reviewer. “I deducted a star because I find navigating it at times a bit difficult… still, on the whole, really great for taking what could be a mundane experience and making it fun and beautiful.”

Best Cycling App for Tracking Metrics: Komoot

Komoot can help you cycle anywhere in the world, but its vibe is all about getting outside. Not only does the app offer road cycling routes and tracking, but it works for hiking, running, mountain biking, and bike touring as well, serving up detailed metrics and topographical data for every adventure.

With Komoot, you can easily differentiate between types of roads and trails — paved or gravel, hiking or singletrack — to make sure you’re ready for what’s ahead. On both the app and website, you can discover new routes around you (even searching by landmarks or those accessible by public transport) or create your own, then download them for offline use or cue up for turn-by-turn navigation and ride while tracking on your phone, smartwatch, or GPS bike computer.

The app has earned a 4.3 out of 5 after a whopping 332K reviews on the Google Play store, plus a 4.7 out of 5 after 5.3K reviews on the Apple App Store. “I have been using it for about four months on a tour through Europe and it has been amazing. It has really been our only go to map for over five thousand kilometers. It has kept us on the cycling safe roads and helped us find sights. It also has a great feature that lets you divide up a tour into days and figures [your] accommodation into the equation. It also will even show the weather and at what point you will have rain on the tour,” one happy reviewer writes. 

“We have also been amazed [by] some of the trails it has put us on, beautiful forest trails, deserted farm roads, really just lovely finds,” they continue. Other users have had some issues with lagging navigation, less-than-optimal routes, or difficulty using maps offline. 

One of the only other downsides for US users is that the route database isn’t as fleshed out in the States as it is in Europe, where the app was created. The payment structure is a little tricky, too. You get one map region totally free, but then it’s $3.99/region or $60/year for a premium membership which gives you access to the whole world — but there’s no monthly subscription option. That could be a deal-breaker if you only plan to ride outside for part of the year.

Best Cycling App for Cycling Classes: iFIT

If your main MO in hunting for a cycling app is to do guided indoor cycling workouts, iFIT is arguably the top contender. It’s a favorite for engaging and immersive trainer-led classes that take place in studios or out in scenic parts of the world. No matter which type of iFIT class you cue up, you’ll have an expert trainer coaching you every step of the way — our tester gave the app a 4.5 out of 5 for instruction for that reason. As a cycling app, it’s ideal for indoor training and people looking to keep stationary bike or bike trainer rides fresh and challenging.

“I always choose to do the outdoor rides on iFIT, so the instructor is working out right there with you — and I think they’re great. There are also challenges to join, which help you hit milestones, and a leaderboard to compete with other people if you’re into that,” our tester said, giving the app a 4 out of 5 for interactive features.

You can take much more than just cycling classes. iFIT offers workouts across many modalities, including strength, running, yoga, rowing, and more. And you get all that for $15 per month — $9 less than close competitor Peloton. Our tester gave it a 4 out of 5 for value, based partially on the fact that the Pro membership (which you’ll need for any iFIT-enabled equipment with a built-in screen) is $39 per month.

[Related: Peloton vs. NordicTrack]

There aren’t live classes, and it’s definitely not a cycling app for outdoor riding. Otherwise, the biggest downside to iFIT is the music; there 11 different genre stations you can choose from to overlay the class you’re taking, but the music isn’t curated by the instructor to match the ride the way it is on Peloton, Apple Fitness+, or in an IRL cycling class. You won’t be pedaling with the rhythm or doing intervals timed to beat drops, which is a huge miss if that’s the kind of cycling class you love. “This is a personal preference, but even though iFIT does use good music, I like Peloton’s style best,” said our tester. 

These are nitpicky details when you consider how much you’re getting with an iFIT membership. If you’re looking for a cycling app to use for indoor training, both studio-style and scenic, iFIT is almost certainly your best choice — and it’ll give you an excuse to do some cross-training, too.

Read our full iFIT Review.

Best Cycling App for Navigation: Bikemap

Grab a Quad Lock phone mount for your bike, cue up Bikemap, and you’ll have turned your smartphone into a high-tech bike computer with turn-by-turn GPS navigation. It’s a great navigation solution for city riders, people who often follow new routes, or those looking to navigate to specific destinations; with the premium version of the app, you’ll get real-time directions displayed on your phone screen and announced by voice. You can even be alerted to (or contribute) real-time updates on route obstacles or conditions, like potholes or roadwork — like Waze but for biking. 

On either the website or app, you can plan and create your own routes by navigating between waypoints or freehand drawing where you want to go. Choose a routing profile by selecting the type of bike (i.e. ebike, road bike, etc.) or whether you want to stick to cycling paths or the fastest route possible. If you’re looking to explore routes, browse through Bikemap’s archive of over 7 million user-generated routes. Then download them for offline use in case you venture off road or your cell service gets spotty, and follow them on your phone or smartwatch. 

It earned a 4.1 out of 5 stars after 49K reviews on the Google Play store, and 4.7 from 8.4K ratings in the Apple App Store. Users report that the routing algorithm doesn’t always work optimally, so you may want to approach with caution when riding in new areas: “Routes chosen were unsafe — they went against traffic or in areas without a bike path/lane,” writes one reviewer in Washington, DC. “When on ‘balanced’ mode, which is supposed to pick a route based on a mix of how direct the route is and ease of riding, it still picks a route that is both longer and has a steeper gradient.” 

Other riders loved the less-conventional routes: “Awesome app! Took me through a riverside park instead of a city street on my first ride,” wrote another user. “Even took me through a Walgreens parking lot to bypass a busy intersection. Routes always take longer than Google Maps, but they’re always more safe, relaxing, and beautiful.”

Many of the basic features (including route creation and ride recording) are available totally free, but you’ll need to opt into Premium for live navigation, offline access, and fall detection (iOS only). 

Best Cycling App for Live Tracking: Cyclemeter

Cyclemeter makes a bike computer in addition to an app — so you know you can trust them for a great live-tracking experience while you ride. One reviewer on the Apple App Store goes so far as to write: “After using this app for the last few weeks, I am blown away and left seriously wondering why anyone would need a bike computer?… You can see yourself riding on a GPS map [alongside] some key metrics… When you get home you can save and study the data in detail; your time, speed (average and high), cadence, power, breakdown of data per mile, summary of the ride, see your route on a map, etc. and many other data points.” 

And there’s a lot of data to look at. The app tracks 250 different statistics while you ride, including distance, splits, intervals, and heart rate zones (when you connect a smartwatch or HR monitor). The sheer amount of data may actually be daunting for beginners or those who just want to track the basics of their rides. “Had some connectivity issues between phone, sensor and app. It’s just more info than I need and want to deal with at this point. Went back to my free cycling app. Sometimes less is more,” one reviewer wrote. 

Other than the abundance of ride info, there aren’t any real downsides; customers are quite happy with the app. It earned 4.7 out of 5 stars from more than 14.5K ratings on the Apple App Store, and 4.4 out of 5 after 1,200 reviews on Google Play. Several users praise the support they’ve gotten from developers, so even if you have an issue, you’ll likely get plenty of help fixing it.

The app’s core features are completely free, though you can upgrade to Elite after a 7-day free trial for $9.99 per month, which removes ads and gives you access to tons of advanced features, including tracking your gear and non-cycling activities, audio coaching and stat announcements during rides, automatic uploading to Strava, the ability to analyze your performance with history dashboards, Apple Watch integration, and voice control.

Best Cycling App for Mountain Biking: Trailforks

With Trailforks, you’ll never again drag your bike to a trail just to find out it’s really only suitable for hiking. The platform started as a mountain biking trail database and has expanded to include 15 other off-road activities, with over 65,000 trails logged around the world. While users can report on trail conditions and create routes, local trail associations have oversight to ensure the data is accurate and complies with trail usage rules. That means every route you’ll find is high-quality and totally rideable, with detailed info on elevation, distance, surface, difficulty grade, and more.

“This is by far one of the most useful apps that I have ever used. I am a bit biased being a mountain biker for the past 35 years with industry work and racing in my past. The many ways this app has used rider curated data to elevate and facilitate the sport of mountain biking is mind boggling,” wrote one reviewer on the Apple App Store, where it earned a 4.8 out of 5 from 9.6K ratings.

In addition to route planning, you can use TrailForks to check up on trail conditions, download trails to follow offline, navigate while you’re riding, and find detailed info on local skill parks. There’s a social feed element, where you can record and share rides, along with your route, photos, and videos.

Overall, the user experience is a bit smoother when you access the platform via a desktop browser; reviewers have noted that the app can be glitchy or difficult to navigate at times. “The mobile version is not as comprehensive as the desktop version…I enjoy the community aspects of sharing photos and videos to preview trails and see reviews and conditions. It’s been super helpful. The trails have been generally accurate and I found great places through the app,” writes another reviewer on the Google Play store, where the app has a 4.6 out of 5 rating from 12.2K reviews.

Even cooler is that most of these features are available through the free version of Trailforks — it’s just limited to a local free area. For complete access, you’ll need to go Pro for less than $5 per month.

Best Cycling App for Studio Cycling: Peloton

If you want your cycling app experience to more closely resemble a boutique studio class than a road ride, it might be time to join the Peloton fan club. The app offers streaming workouts of all types (from strength and yoga to audio-only outdoor walks and runs that can be used with or without the best cardio machines) but it started with indoor cycling, and that’s where it shines. Take it from our tester, who gave the app a 5 out of 5 overall.

Peloton sells bikes (you can read our Peloton Bike Review for more info on that), but you can stream their classes on a browser, smartphone, tablet, or certain smart TVs, and follow them while pedaling on your own stationary bike or bike trainer. The only thing to note is that the instructors cue the resistance and cadence according to what’s shown on their bikes; if yours doesn’t show real-time metrics or different measurements, it may be tricky to follow their cues.

Peloton’s classes are generated for the masses, and there isn’t much about the platform that’s customizable; however, they have such a large library of classes that you can be highly selective when choosing workouts. In the details section for every class, you can see the songs that will be played, the moves that will be included, and the amount of time dedicated to different body parts or types of training. 

“I enjoy interval rides which typically include cycling and arm segments,” our tester said. “I love that the class plan feature lets you see the intervals the class is broken into before starting, as well as the music it includes.” A handy stacking feature allows you to cue up several classes in a row (for example, a warm-up, cycling workout, “extra 10” finisher, and cool-down) to build your own comprehensive workout class. 

For $24/month, you’ll get unlimited access to all Peloton’s classes, live and on-demand, which is a great deal, considering the variety offered. Our tester found the instructors to be knowledgeable, inclusive in their language, and great at cueing progressions or modifications for riders of all levels. They gave the app a 5 out of 5 for instruction and a 4.5 out of 5 for accountability. “The classes are always pretty easy to understand, and I find the app and instructors quite motivating,” they said. “There are a lot of encouraging one-liners during the rides that stick with you. Overall, because of the app, I feel more inclined to work out daily.”

Benefits of Cycling Apps

Fitness apps come with loads of perks, and the ones you get from a cycling app will depend on the type of app you choose. Overall, though, you’ll probably get an uptick of motivation, a front-row seat to watch your progress, and an injection of freshness into your workout routine. 

“[Fitness apps] can keep fitness fun and interesting, expose you to types of training you may not have thought of yourself, and at the same time, keep things simple so you don’t get distracted by all of the noise around fitness online,” says Amanda Capritto, personal trainer and our expert reviewer. And since they’re generally pretty affordable, you have almost nothing to lose. Here are some specific benefits you can count on when you sign up for a cycling app.

• Tracking: Every cycling app here offers some sort of tracking, whether it’s logging every workout you stream from your stationary bike, your monthly road mileage, or your favorite mountain biking routes. Overall, this helps you build a sense of accomplishment, monitor your performance, and progress your training.
• Accountability: The social and competitive aspect of many cycling apps helps to encourage accountability even without someone directly telling you what to do. Many apps also offer programs and challenges to guide your training and give you something to work for — which goes a long way in helping you show up time and time again.
• Variety: Switching up your workouts keeps things fun and helps you continue to challenge yourself. Cycling apps help you do that, whether you’re exploring new routes to test your technical mountain biking skills, getting inspired by a friend’s latest road bike route, or taking an indoor cycling class with a new playlist every day.

How Much Do Cycling Apps Cost?

Cycling apps range from totally free to $24 per month — a pretty big range when you consider the difference in cost over an entire year. Here’s a breakdown of how much each cycling app on our list costs to use on your own device (not on one of the best exercise bikes with screens).

Best Cycling App Overall	Strava	$11.99 per month (free version available)
Best Cycling App for Route Planning	MapMyRide	$5.99 (free version available)
Best Cycling App for Indoor Training	Zwift	$19.99 per month
Best Cycling App for Tracking Metrics	Komoot	$4.99 (billed at $59.99 per year)
Best Cycling App for Cycling Classes	iFIT	$15 per month
Best Cycling App for Navigation	Bikemap	$12 per month (free version available)
Best Cycling App for Live Tracking	Cyclemeter	$9.99 per month (free version available)
Best Cycling App for Mountain Biking	Trailforks	$4.49 (billed at $53.99 per year)
Best Cycling App for Studio Cycling	Peloton	$24 per month

How to Choose a Cycling App

Every single one of the cycling apps on this list is great for different reasons, and deciding on the best one for you will be totally personal. Here’s some guidance to help you choose.

Personal Fitness Goals

Step one in choosing a cycling app is thinking about your fitness goals and figuring out how you want to use the app. For example, perhaps you want to challenge yourself with long road rides, try some new mountain biking trails, or just stay active on a stationary bike. 

“You can narrow down your search a lot right from the get-go by determining what type of training you need to do in order to reach your desired outcome,” says Amanda Capritto, personal trainer and our expert reviewer.

App Compatibility

Are you looking to ride indoors with a stationary bike or bike trainer you already own? Do you want an app you can cue up on your smart TV, phone, or tablet? Do you want to sync data with a bike computer, smartwatch, or one of the best heart rate monitors? Consider which devices you want to use with your cycling app and triple-check that they’re compatible.

Subscription Costs

Keep in mind the cost of the apps here, and consider how much you’re willing to pay per month or year, and whether it’s pauseable or cancelable — especially if you’ll only use it during certain seasons, like spring and summer. “Would you prefer an app that only requires a one-time payment, or are you cool with budgeting for a monthly subscription? If yes, how much can you pay each month?” posits Capritto.

Best Cycling Apps FAQs

Multiple world records fell in Austin, TX.

Last updated on June 6th, 2024

The International Powerlifting Federation (IPF) held the 2024 World Classic and Equipped Bench Press Championships (WBC) in Austin, TX, from May 22 through June 1, 2024. The Japanese team dominated.

Eight hundred eighteen athletes from 41 countries put on an incredible bench press display in the heat of the southern USA. One hundred twenty athletes competed in classic (more commonly described as “raw”) and equipped contests, the latter occurring only a few days later. A few athletes triumphed in both.

Japan won the team award in the Men’s Equipped, Men’s Classic and Women’s Equipped categories. They were pushed to third place behind Sweden and the USA in the Women’s Classic category.

2024 IPF World Classic Bench Press Championships — Open Results

Below are the podium standings for each contested raw weight category:

Women’s 47KG

1. Emelie Aslund (SWE) — 87.5 kilograms
2. Yuka Miyazaki (JPN) — 80 kilograms
3. Sakar Hamawandi (NOR) — 80 kilograms

Women’s 52KG

1. Sachiko Iwamoto (JPN) — 105 kilograms — IPF Masters 2 World Record
2. Jamie Fisher (USA) — 102.5 kilograms
3. Kyoka Takahashi (JPN) — 90 kilograms

Women’s 57KG

1. Megan Hurlburt (USA) — 107.5 kilograms
2. Anna Rykun (UKR) — 107.5 kilograms
3. Alison Huet (FRA) — 105 kilograms

Women’s 63KG

1. Elise Rosenborg (NOR) — 115 kilograms
2. Katie Roberts (GBR) — 115 kilograms
3. Hanna Kadatska (UKR) — 110 kilograms

Women’s 69KG

1. Andrea Petrek (CRO) — 117.5 kilograms
2. Elsa Marin Karlsson (SWE) — 117.5 kilograms
3. Kathrine Forsberg (DEN) — 115 kilograms

Women’s 76KG

1. Chelsea Savit (USA) — 137.5 kilograms
2. Xeniya Khan (KAZ) — 135 kilograms
3. Laura Mautalen (FRA) — 135 kilograms

Women’s 84KG

1. Annika Zelander (SWE) — 135 kilograms
2. Ielja Strik (NED) — 135 kilograms — IPF Masters 2 World Record
3. Ankie Timmers (LUX) — 127.5 kilograms

Women’s 84+KG

1. Matilda Hjälle (SWE) — 150 kilograms
2. Johanna Laitinen (FIN) — 145 kilograms
3. Ágnes Szabó (HUN) — 145 kilograms

Men’s 59KG

1. Reo Tanaka (JPN) — 176 kilograms — IPF Open World Record
2. Shu Hamaguchi (JPN) — 165 kilograms
3. Frederik Eskil Myrvang (NOR) — 160 kilograms

Men’s 66KG

1. Abdulkarim Karaman (KAZ) — 175 kilograms
2. Jason Nativel (FRA) — 167.5 kilograms
3. Jalen Nelson (CAN) — 160 kilograms

Men’s 74KG

1. Kosei Yokoyama (JPN) — 225.5 kilograms — IPF Open World Record
2. Ivan Chuprynko (UKR) — 210 kilograms
3. Azat Salmen (KAZ) — 190 kilograms

Men’s 83KG

1. Daiki Kodama (JPN) — 231 kilograms — IPF Open World Record
2. Volodymyr Tsaturian (UKR) — 215 kilograms
3. Alexander Yemchenko (KAZ) — 212.5 kilograms

Men’s 93KG

1. Orgibold Galdan (MGL) — 227.5 kilograms
2. Josef Eriksson (SWE) — 225 kilograms
3. Bohdan Bon (UKR) — 217.5 kilograms

Men’s 105KG

1. Michael Dudley (USA) — 242.5 kilograms
2. Vyacheslav Tsoy (KAZ) — 232.5 kilograms
3. Nathan Young (AUS) — 232.5 kilograms

Men’s 120KG

1. Kaden Hush (USA) — 255 kilograms
2. Leunard Gervalla (CAN) — 252.5 kilograms
3. Dimitriy Li (KAZ) — 247.5 kilograms

Men’s 120+KG

1. Farod-James Kee (USA) — 285 kilograms
2. Ilyas Boughalem (ALG) — 282.5 kilograms
3. Markus Patschke (GER) — 255 kilograms

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

[Related: The 7 Best Fat Burner Supplements, Reviewed by Our RD]

2024 IPF World Equipped Bench Press Championships — Open Results

Below are the podium standings for each contested equipped weight category:

Women’s 47KG

1. Oksana Motrunchyk (UKR) — 120 kilograms
2. Yuka Miyazaki (JPN) — 87.5 kilograms
3. Assiya Oraxbekova (KAZ) — 80 kilograms

Women’s 52KG

1. Miyabi Kikuchi (JPN) — 132.5 kilograms
2. Amila Dissanayake (GBR) — 110 kilograms
3. Marcela Sandvik (FIN) — 110 kilograms

Women’s 57KG

1. Zuzanna Kula (POL) — 168 kilograms — IPF Open World Record
2. Tomoko Akagawa (JPN) — 150 kilograms
3. Hanna Buturlym (UKR) — 140 kilograms

Women’s 63KG

1. Larysa Soloviova (UKR) — 165 kilograms
2. Maj Rames (DEN) — 162.5 kilograms
3. Misaki Ikeda (JPN) — 142.5 kilograms

Women’s 69KG

1. Kelsey McCarthy (USA) — 177.5 kilograms
2. Kumi Mizoguchi (JPN) — 165 kilograms
3. Ingvild Hansen (NOR) — 152.5 kilograms

Women’s 76KG

1. Xeniya Khan (KAZ) — 187.5 kilograms
2. Agnes Rudin (SWE) — 177.5 kilograms
3. Airi Sakaguchi (JPN) — 175 kilograms

Women’s 84KG

1. Rhaea Stinn (CAN) — 210 kilograms
2. Ankie Timmers (LUX) — 207.5 kilograms
3. Zhadyra Bermukhambetova (KAZ) — 185 kilograms

Women’s 84+KG

1. Hildeborg Hugdal (NOR) — 237.5 kilograms
2. Kate Sweatman (GBR) — 220 kilograms
3. Matilda Hjälle (SWE) — 210 kilograms

Men’s 59KG

1. Yuki Hirakawa (JPN) — 210 kilograms — IPF Junior World Record
2. Ivan Kuvaldin (KAZ) — 200 kilograms
3. Frederik Eskil Myrvang (NOR) — 195 kilograms

Men’s 66KG

1. Masashi Fukuda (JPN) — 247.5 kilograms — IPF Masters 1 World Record
2. Abdulkarim Karaman (KAZ) — 245 kilograms
3. Andreas Frasl (AUT) — 217.5 kilograms

Men’s 74KG

1. Ivan Chuprynko (UKR) — 282.5 kilograms
2. Yeldos Yermakhanov (KAZ) — 265 kilograms
3. Yuki Abe (JPN) — 265 kilograms

Men’s 83KG

1. Daiki Kodama (JPN) — 305 kilograms — IPF Masters 1 World Record
2. Daniyar Shaukatov (KAZ) — 290 kilograms
3. Yosuke Kikuchi (JPN) — 280 kilograms

Men’s 93KG

1. Easton Schuster (USA) — 340 kilograms
2. Askar Shokhanov (KAZ) — 337.5 kilograms — IPF Masters 1 World Record
3. Rafał Zalewski (POL) — 305 kilograms

Men’s 105KG

1. Kostiantyn Musiienko (UKR) — 346.5 kilograms — IPF Open World Record
2. Takahiro Ono (JPN) — 327.5 kilograms
3. Ilya Maslov (KAZ) — 325 kilograms

Men’s 120KG

1. Arslan Suyunshaliyev (KAZ) — 355 kilograms
2. Per Marius Hole (NOR) — 340 kilograms
3. Viktor Leskovets (UKR) — 335 kilograms

Men’s 120+KG

1. Garrett Bentley (CAN) — 372.5 kilograms
2. Shane Martin (CAN) — 330 kilograms
3. Rasmus Mirblom (SWE) — 330 kilograms

[Related: Powerlifter & Boxer Stefi Cohen Arrested For Allegedly Hacking Laptop and Publishing Nude Photos]

2024 WBC Highlights

• Daiki Kodama (JPN) added his 23rd and 24th World Titles, breaking world records in both disciplines.
• Kostiantyn Musiienko (UKR) moonlighted in the 105KG class to break the world record.
• Stanisław Mentel (POL) took the gold medal in both classic and equipped and broke a Masters 4 world record with every lift in both disciplines.
• Noriko Iida (JPN) won classic and equipped gold medals at 88 years old
• World record battle in the classic Junior 93KG class
• Photo finish in the classic open 57KG class, with only five kilograms separating the top five lifters.
• Six world record attempts in succession in the equipped Masters 3 69KG class.
• Kosei Yokoyama (JPN) emerged as a giant slayer in the classic 74KG class, beating Ivan Chuprynko to the gold medal and breaking Daiki Kodama’s world record in his first international competition.

The mammoth event can be watched back on the IPF YouTube channel. The next IPF event is only two weeks later. The IPF’s flagship event, the 2024 World Classic Powerlifting Championships, begins on June 15, 2024, and promises to be an incredible showcase of powerlifting. Watch live on The Olympic Channel and the Olympics YouTube channel.

Featured image: @theipf on Instagram

Nutrient-dense seeds, like flax seeds and chia seeds, aren’t just the latest hype in the “superfood” aisle. While they’re certainly not a cure-all, they are a great addition to a healthy diet—particularly for plant-based athletes. 

As alternative products rise in wellness, hemp seeds—which don’t get you high—have entered the scene. They’re high in protein, healthy fats, and other micronutrients you need. Here’s the scoop on the biggest benefits of hemp seeds.

Key Takeaways

• Hemp seeds have many benefits, including improving heart, immune, brain, and skin health, as well as being a good source of protein and versatile kitchen ingredient.
• They are high in protein at 9.48 grams per 3 tablespoons, and provide all nine essential amino acids, making them a complete source of protein. (1)
• Hemp seeds are most popularly used as a smoothie mix-in, salad or yogurt topping, or as an ingredient in protein bars.

What Are Hemp Seeds?

Hemp seeds are the seeds of the Cannabis sativa L plant. The Cannabis sativa plant yields several different compounds that can be split into cannabinoids and industrial hemp. Cannabinoids include: 

• Tetrahydrocannabinol (THC): the psychoactive compound found in cannabis or marijuana that produces a high feeling
• Cannabidiol (CBD): not psychoactive and may have medicinal properties. (2)

Industrial hemp involves a range of products, including hemp seeds, hemp seed oil, hemp oil, and hemp milk. Hemp seeds have less than 0.3 percent THC, do not have a psychoactive effect, and they’re nutritionally dense. They’re high in essential amino acids, fatty acids, insoluble fiber, vitamins, and minerals. (3)

[Read More: Ways to Eat More Protein to Pack on Muscle Mass]

Although hemp seeds are not supposed to contain THC, research finds some hemp products have higher levels of THC than indicated. They may cause side effects. (4)

Hemp Seed Nutrition Facts

If you’re eating them as a snack, they’re usually hulled hemp seeds, which are crunchy with a nutty flavor. You may also see hemp hearts, which are the inner part of the hemp seed and have a similar nutritional profile. 

Hemp seeds are a “superfood” because they’re packed with tons of nutrients. They’re high in the essential fatty acids gamma-linolenic acid (GLA or omega-6) and alpha-linolenic acid (ALA or omega-3). They have a ratio of 2:5 to 3:1 in GLA to ALA, which research suggests is ideal for heart health. (6)

Omega-3 fatty acids may also help reduce inflammation and improve recovery for strength athletes. (7)

Hemp seeds are a complete protein source; they contain all the essential amino acids your body needs to build muscle. They are particularly high in arginine, an amino acid that creates nitric oxide, which can improve blood flow and boost athletic performance. They’re a gluten-free, plant-based protein source ideal for strength athletes with (and without) dietary restrictions. (8)

Hemp seeds are also rich in vitamin E, antioxidants, calcium, magnesium, phosphorus, iron, and zinc. (8)

Benefits of Hemp Seeds

Considering tossing some seeds into your post-workout smoothie? Hemp seeds’ potential health benefits go beyond their containing muscle-building plant-based protein. 

[Read More: Why More Athletes Should Look to Vegan Protein Benefits (Brought to You by Ample)]

Due to their high content of polyunsaturated fatty acids and essential amino acids, research suggests eating hemp seeds can help improve cardiovascular and brain health, boost your immune system, and alleviate skin conditions. They also seem to have an antioxidant and anti-inflammatory effect. (9)(10)

They’re a Complete Plant-Based Protein Source

When focusing on eating enough protein to build muscle or recover from workouts, you want to be sure you’re getting high-quality “complete” protein. There are 20 amino acids, nine of which are essential—meaning your body can’t make them on your own—that you must get through your diet. You need all 20 for muscle hypertrophy to occur after resistance training. (11)

Animal-based protein sources and supplements tend to have them all, but if you’re vegan or vegetarian, you may have to combine a few protein sources to get everything you need. Hemp seeds (along with soy and quinoa) are already a complete protein source, and they’re high in the amino acids arginine, methionine, and cystine. (12)

[Read More: Benefits of Protein for Health and Performance]

Arginine leads to nitric oxide synthesis. Arginine, methionine, and glycine together can also lead to creatine synthesis. Both nitric oxide and creatine can improve exercise performance, so getting more of these amino acids through hemp seeds can help strength athletes. (13)

The protein in hemp seeds is also highly bioavailable, meaning it can be rapidly absorbed and digested, making them a great option to refuel your muscles in a post-workout protein shake. (14)

Eating Them May Help Improve Heart Health

To lower your risk of heart disease, you want to try to maintain healthy levels of blood pressure, blood sugar, and cholesterol. Hemp seeds, which contain important nutrients that promote these heart health markers, can be a great addition to your diet.

Research suggests that hemp seeds can improve heart health and help prevent heart disease because of their high content of omega-3 and omega-6 fatty acids. Studies also show that people who have diets high in arginine tend to have lower blood pressure and a lower risk of heart disease. Hemp seeds may also help manage healthy cholesterol levels, but studies have been mixed. (8)

[Read More: How Much Protein Do You Actually Need Per Day?]

Research suggests the following amounts of hemp oil or hemp protein may benefit these heart health markers:

• 25 grams of hemp protein daily for blood pressure (3)
• 40 grams of hemp protein for blood sugar (15)
• Two to three grams of hemp oil daily for cholesterol (3)

May Help Skin Conditions

There are many hemp products made with hemp seed oil to treat skin conditions. 

• Hemp seed oil can be used in sunscreen because it may help absorb ultraviolet rays and is high in vitamin E. (12)
• The polyunsaturated fatty acids (PUFAs) and vitamin E in hemp seed oil can help alleviate dry skin. (16)
• Research suggests that PUFAs in hemp seed oil can also help to reduce symptoms of atopic dermatitis (eczema). Taking 30 milliliters of hemp oil daily may help with eczema. (3)(17)

May Reduce PMS and Menopause Symptoms

Some studies suggest that the gamma-linoleic acid in hemp seeds could help reduce some symptoms of premenstrual syndrome (PMS) and menopause. It may help to improve hormone imbalances and reduce inflammation. (18)(19)

How to Use Hemp Seeds in Your Diet

If you want to add hemp seeds to your diet, here are a few ideas. 

• Smoothies: Add hemp seeds into a smoothie; they’ll blend well.
• Protein Shakes: You can get hemp protein powder and use it as your protein source. 
• Baked Goods: Use hemp seeds or hemp protein powder in homemade protein bars or energy balls.
• Toppings: Add hemp seeds to top off your salads, Greek yogurt, or oatmeal bowls. 
• Cook With It: Any time you use olive oil when you’re cooking, you can try using hemp seed oil instead. 

Frequently Asked Questions

References

1. Crichten-Stewart, Cathleen. (2024) Health Benefits of Hemp Seeds. MedicalNewsToday. Jan. 25.
2. Toscano A, Ebo DG, Abbas K, Brucker H, Decuyper II, Naimi D, Nanda A, Nayak AP, Skypala IJ, Sussman G, Zeiger JS, Silvers WS; International Cannabis Allergy Collaboration. A review of cannabis allergy in the early days of legalization. Ann Allergy Asthma Immunol. 2023 Mar;130(3):288-295. 
3. Cerino P, Buonerba C, Cannazza G, D’Auria J, Ottoni E, Fulgione A, Di Stasio A, Pierri B, Gallo A. A Review of Hemp as Food and Nutritional Supplement. Cannabis Cannabinoid Res. 2021 Feb 12;6(1):19-27. 
4. Yang Y, Lewis MM, Bello AM, Wasilewski E, Clarke HA, Kotra LP. Cannabis sativa (Hemp) Seeds, Δ9-Tetrahydrocannabinol, and Potential Overdose. Cannabis Cannabinoid Res. 2017 Oct 1;2(1):274-281. 
5. USDA. FoodData Central. U.S. Department of Agriculture.
6. Galasso I, Russo R, Mapelli S, Ponzoni E, Brambilla IM, Battelli G, Reggiani R. Variability in Seed Traits in a Collection of Cannabis sativa L. Genotypes. Front Plant Sci. 2016 May 20;7:688. 
7. Thielecke F, Blannin A. Omega-3 Fatty Acids for Sport Performance-Are They Equally Beneficial for Athletes and Amateurs? A Narrative Review. Nutrients. 2020 Nov 30;12(12):3712. 
8. Rodriguez-Leyva D, Pierce GN. The cardiac and haemostatic effects of dietary hempseed. Nutr Metab (Lond). 2010 Apr 21;7:32. 
9. Zhou Y, Wang S, Ji J, Lou H, Fan P. Hemp (Cannabis sativa L.) Seed Phenylpropionamides Composition and Effects on Memory Dysfunction and Biomarkers of Neuroinflammation Induced by Lipopolysaccharide in Mice. ACS Omega. 2018 Nov 30;3(11):15988-15995. 
10. Tănase Apetroaei, Virginia, Eugenia Mihaela Pricop, Daniela Ionela Istrati, and Camelia Vizireanu. 2024. “Hemp Seeds (Cannabis sativa L.) as a Valuable Source of Natural Ingredients for Functional Foods—A Review” Molecules 29, no. 9: 2097.
11. Lopez MJ, Mohiuddin SS. Biochemistry, Essential Amino Acids. [Updated 2024 Apr 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. 
12. Cerino P, Buonerba C, Cannazza G, D’Auria J, Ottoni E, Fulgione A, Di Stasio A, Pierri B, Gallo A. A Review of Hemp as Food and Nutritional Supplement. Cannabis Cannabinoid Res. 2021 Feb 12;6(1):19-27. 
13. da Silva RP, Nissim I, Brosnan ME, Brosnan JT. Creatine synthesis: hepatic metabolism of guanidinoacetate and creatine in the rat in vitro and in vivo. Am J Physiol Endocrinol Metab. 2009 Feb;296(2):E256-61. 
14. House JD, Neufeld J, Leson G. Evaluating the quality of protein from hemp seed (Cannabis sativa L.) products through the use of the protein digestibility-corrected amino acid score method. J Agric Food Chem. 2010 Nov 24;58(22):11801-7. 
15. Rebecca C. Mollard, Alie Johnston, Alejandra Serrano Leon, Haizhou Wang, Peter J. Jones, and Dylan S. MacKay. 2021. Acute effects of hemp protein consumption on glycemic and satiety control: results of 2 randomized crossover trials. Applied Physiology, Nutrition, and Metabolism. 46(8): 887-896
16. Sapino S, Carlotti ME, Peira E, Gallarate M. Hemp-seed and olive oils: their stability against oxidation and use in O/W emulsions. J Cosmet Sci. 2005 Jul-Aug;56(4):227-51.
17. Callaway J, Schwab U, Harvima I, Halonen P, Mykkänen O, Hyvönen P, Järvinen T. Efficacy of dietary hempseed oil in patients with atopic dermatitis. J Dermatolog Treat. 2005 Apr;16(2):87-94. 
18. Horrobin DF. The role of essential fatty acids and prostaglandins in the premenstrual syndrome. J Reprod Med. 1983 Jul;28(7):465-8. .
19. Parhizkar S, Latiff LA. Supplementary health benefits of linoleic Acid by improvement of vaginal cornification of ovariectomized rats. Adv Pharm Bull. 2013;3(1):31-6.

Featured Image: Pixel-Shot / Shutterstock

Weird burning smells, error codes, strange noises, and workout interruptions aren’t something you want to deal with in the middle of your cardio. But let’s be real, fitness equipment is not immune to repairs — especially if you’ve been lax on preventative maintenance. Even on the best treadmills, issues can arise from a lack of belt lubricant, improper belt tension, or neglecting regular treadmill maintenance. And with so many moving parts, it might take some troubleshooting to pinpoint an answer.

In some cases, you can break out the trusty owner’s manual and complete some basic treadmill maintenance. Other scenarios might require a little more effort or a call to the treadmill doctor. Still trying to figure out where to start? Right here! We’re breaking down some common repair issues in treadmills and giving some tips for getting your home treadmill repaired. 

Common Treadmill Problems

If you suspect something’s brewing with your treadmill’s performance, it can be tempting to take the “let it ride and see what happens” approach. I can assure you this is not the route you want to go, as it can cause further damage or potentially put you in danger.

I tried this approach when I was sixteen with my vehicle and it did not end well — and believe it or not, the mechanics of gym equipment like treadmills and ellipticals are in some ways similar to those in an automobile. Fortunately, if you perform regular maintenance on your treadmill (like you should do on a vehicle), most treadmills stay in great condition for many years.

[Related: Best High-End Treadmills]

Slipping Belt

A jerky, hesitating, or uneven belt is referred to as a slipping treadmill belt. Not only can this interrupt your workout, but it can also be dangerous. If this is an issue with your treadmill belt, here are some common causes.

• Insufficient Tension: The running belt is too loose.
• Worn Belt or Deck: The belt or the deck (the surface under the belt) can wear out over time.
• Improper Lubrication: The running belt is either too dry or overly lubricated. 
• Motor Drive Belt Issues: The belt that connects the motor to the front roller might be loose or worn out.
• Alignment Issues: The running belt is not properly aligned.
• Roller Problems: Problems with the front or rear rollers can cause slippage.

Speed Issues

If your fitness equipment is not up to speed — literally — here are some common culprits of speed issues. 

• Belt: The first (and easiest) thing to do is check the belt tension, lubrication, and signs of wear on the belt. A misaligned walking belt or improper tension can affect the speed and performance of your exercise equipment. Knowing how to adjust a treadmill belt may be a learning curve at your first go, but it is relatively easy after you’ve done it once.
• Motor: If it’s not the treadmill belt, it could be an issue with your motor, which will lead to inconsistent speeds.“Treadmills are generally tech-heavy, complex machines,” explains BarBend expert reviewer Amanda Capritto. If you suspect it’s the motor, check your user manual for troubleshooting tips but given the complexity of its mechanical parts, it may need professional repair.
• Dirty or Misaligned Speed Sensor: Locate the speed sensor, usually near the motor or the belt, and clean it. Ensure it is properly aligned with the speed sensor magnet on the flywheel.
• Power Supply: If the motor is not the issue (fingers crossed), it could also be a power supply problem. Check your power cord to make sure it’s working properly. It’s generally advised to plug your treadmill into a dedicated circuit and avoid power strips and extension cords in your home gym.
• Software Glitch: When you’ve exhausted all other options, a treadmill reset might be needed. Keep in mind that resetting a treadmill to its factory settings will erase your personal settings. High-tech exercise equipment might need a reboot, like a computer, to get things back in order. 

Malfunctioning Console

The treadmill console serves as the control panel and user interface. Issues with the console can manifest as unresponsive buttons, a blank or flickering display, freezing, error codes, or inaccurate readings.

Below are some troubleshooting tips for a malfunctioning console.

• Power Cycle: Turn off your fitness equipment, unplug it, wait a few minutes, then plug it back in and turn it on.
• Check for Firmware Updates: Look on the manufacturer’s website for any firmware updates and follow their update process.
• Inspect Cables and Connections: Ensure all cables are securely connected and undamaged.
• Reset the Console: Follow the instructions in your user manual to reset the console to factory settings.

Error Codes

In some cases, you won’t have to guess if something funky is up with your treadmill thanks to error codes. Even on the best budget treadmills, an error code should appear on the screen of your console to indicate when there’s an issue or malfunction. 

While many treadmills share the same error codes, the best place for you to find the meaning of your treadmill’s error code is on the manufacturer’s website or in the owner’s manual, as they can vary from specific brands and models.

Burning Smell

What’s that smell? is not something you want to hear or think to yourself when you’re in the middle of your run. But if you do, get off and shut your fitness equipment down immediately.

A burning smell can be an indication of several things and isn’t something to be taken lightly. See some common causes below. 

• Overheating motor
• Friction between the belt and deck
• Dust, dirt, hair, build-up, or debris in the motor — see our tips on how to clean treadmills
• Electrical issues
• Exceeding the weight limit

DIY Treadmill Repair

Repair costs, replacement parts, and service calls for your treadmill problems can run steep, so check out these DIY maintenance tips before you schedule an appointment with the treadmill doctor.

Check Power Cord and Batteries

The best place to start your DIY endeavor is to check your power source. Ensure your power cord is in good condition and plugged directly into an outlet. If you’re using an extension cord or power strip, check the condition of those as well.

For treadmills that use batteries for the motor or console, make sure they are in working order.

Adjust the Running Belt

A common cause of treadmill issues is a walking belt that’s too loose, too tight, or misaligned.

Having the right belt tension and alignment prevents belt slipping, hesitation, wear and tear, and provides a safer, more enjoyable workout.

Lubricate the Running Belt

If you don’t know how to lubricate a treadmill belt and you’re a treadmill owner, it’s time to learn. It’s vital in extending the lifespan of your walking belt and the fitness equipment itself. A quick application of silicone lube can drastically improve the quality of your workout and is a must in preventative maintenance.

When to Opt for Professional Repair

The complexity of a treadmill’s mechanical, electrical, and technological components can create problems that the average treadmill owner may not be able to resolve on their own. If your treadmill problems are bigger than you can handle, it’s time to recruit professional repair help.

Professional repair and replacement parts can be pricey, so be sure to shop around and get quotes from multiple technicians. The service call alone — without the repair — can run anywhere from $50-$150 depending on where you live. Look for a certified technician with good reviews.

If you purchased a high-quality treadmill like a NordicTrack or ProForm, be sure to check your warranty, as many common issues are covered with reputable brands. Below are some scenarios where you may want to consider a pro.

Faulty Treadmill Motor 

Treadmill motors are made up of windings, rotors, brushes, commutators, bearings, shafts, and a whole lot of other components that are likely foreign to the average treadmill owner. If you know or suspect that there’s an issue with your treadmill motor, and you’ve exhausted troubleshooting tips, it’s probably worth seeking professional help.

Depending on the issue, your make and model, and what parts are needed, you can anticipate spending between $100 and $600 on a treadmill motor repair. (For commercial models, a motor repair can cost significantly more.)

Electrical Issues

One look at your treadmill’s motor control board and you’ll probably agree that you don’t want any part of that. Not only are wires, circuit boards, and volts intimidating, but they can also be dangerous if you don’t know what you’re doing.

Persistent Burning Smell

If there is a persistent burning smell coming from your treadmill, and you’ve ruled out something minor like hair or dirt in the motor, it’s usually best to hire a professional to pin down the cause. 

Ignoring the smell can cause further damage and depending on what it is, it could potentially be a fire hazard. No one wants to stop, drop, and roll mid-workout.

Preventive Maintenance

Small maintenance tasks can make a big difference in your exercise equipment’s lifespan, performance, long-term costs, and safety. It’s also necessary to keep your warranty valid.

Implementing a preventative maintenance schedule can ensure that your fitness equipment is in good working condition and reduce your overall cost of ownership.

Daily/Weekly	Wipe down handrails, frame, console, and other high-touch surfaces  Vacuum the treadmill mat, and around and underneath the treadmill
Bi-Monthly	Inspect the walking belt for wear and tear Check the walking belt’s tension and alignment Clean the motor area of dirt, hair, and debris Lube the belt and deck with silicone lubricant
Annual	Inspect the rollers, bearings, and hardware Inspect the power cord, plug, and electrical components *Optional professional inspection

[Related: How to Clean a Treadmill Belt]

Final Word

Seeing an error code, encountering a burning smell, or noticing your treadmill is a little wonky can be frustrating but shouldn’t be overlooked or pushed to the back burner. Many common issues with treadmills can be resolved with relatively easy DIY maintenance. Keeping up with your preventative maintenance will keep most major issues at bay and prolong the lifespan of your fitness equipment.

If your treadmill has issues requiring professional help, receive multiple quotes and inquire if the technician has experience with your particular model. Lastly, determine if the cost of the repair is justified for the age and condition of your equipment.

Treadmill Repair FAQs

Yokoyama furthers the world record bench press by three kilograms.

Last updated on June 6th, 2024

Of all the records that fell at the 2024 International Powerlifting Federation (IPF) World Bench Press Championships in Austin, TX, one of the most striking is Kosei Yokoyama’s new all-time IPF world record bench press of 225.5 kilograms in the 74KG class.

The 27-year-old Japanese powerlifter’s new record eclipsed fellow countryman Daiki Kodama‘s previous world record by three kilograms. Kodama’s record stood for nearly five years. Kodama also competed in Austin but in the 83KG class, where he set a new IPF bench press world record of 231 kilograms.

2024 IPF World Bench Press Championships Results — Kosei Yokoyama (JPN), 74KG Raw

• Bench Press
  • 210 kilograms (463 pounds)
  • 217.5 kilograms (479.5 pounds)
  • 225.5 kilograms (497.1 pounds) — IPF World Record

Check out Yokoyama’s world record lift in the video below, courtesy of the IPF’s Instagram page:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Yokoyama wore wrist wraps and a lifting belt during the attempt. He employed the widest grip allowable in the competition. The barbell’s initial descent appeared smooth. The ascent appeared to involve a slight grind to reach lockout, but Yokoyama maintained his composure until receiving the rack command from the judge.

The comments on the IPF’s Instagram post featured many people remarking on the amount of elbow depth Yokoyama achieved during the lift. The notion was that Yokoyama’s elbow depth might not have been sufficient for a clean lift.

Per the IPF’s bench press rule change in 2023, “the lifter must lower the bar to the chest or abdominal area whereby the underside of the elbow joint is level with (or below) the top of the shoulder joint.”

While the angle of the IPF’s video might not have a clear sight of where Yokoyama’s elbows were in relation to his shoulders — made more challenging to see given the black shirt not allowing many shadows — the judges who viewed the lift live believe Yokoyama’s technique adhered to the rules and rewarded him with a clean lift as a result.

Featured image: @theipf on Instagram

Gillon prescribes a five-exercise regimen to promote calf hypertrophy.

Last updated on June 6th, 2024

Calves can be notoriously tricky to grow, yet they are crucial for athletic performance and an aesthetic physique. Seven-time and reigning Figure Olympia champion Cydney Gillon acknowledges the struggle of sculpting the lower legs and shares a beginner-friendly calf workout to ignite new muscle tissue growth.

Cydney Gillon’s Beginner Calf Workout

Gillon recommends the following five exercises for those new to training:

• Seated calf raise
• Squat hold calf raise
• Standing machine calf raises
• Leg press calf raise
• Donkey calf raise

Check out the video below:

[Related: The 8 Best Whey Isolate Protein Powders, Tested by Our Experts]

Seated Calf Raise

Gillon recommends a feeler set using relatively light weights to warm up the ankles. Prioritize core engagement and utilize a full range of motion (ROM) with each repetition, incorporating a brief pause at the peak and bottom of the movement to maximize calf fiber stimulation.

The 31-year-old Gillon finds that leaning forward can enhance calf muscle engagement but encourages experimenting with different torso positions (neutral or backward lean) to determine what works best for you.

Squat Hold Calf Raise

To perform this bodyweight calf raise variation, begin in a deep squat position. Gillon suggests holding onto a stable object with arms extended for balance and support.

Then, plantarflex the ankles and raise the heels as high as possible to achieve a sharp calf contraction. Slowly lower the heels to the starting position.

Notably, this exercise omits lengthening to a deep stretch. This approach contrasts with a randomized controlled trial, which found that emphasizing the initial portion of the calf raise (with the calf muscle lengthened) may be more effective for hypertrophy than a full ROM or focusing on the top half. (1)

Gillon suggests experimenting with various foot positions (e.g., toes pointed out, in, or straight) to target different parts of the calves. (2)

Standing Machine Calf Raises

Gillon performed standing calf raises on a V squat machine. With her feet positioned in the center of the footboard, she pushed through the balls of her feet and paused in the fully shortened position. 

Ensure slight knee flexion to keep all the pressure in the calves versus in the back of the knees.

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Leg Press Calf Raise & Donkey Calf Raises

Gillon places the balls of her feet at the lower edge of the leg press machine’s foot platform and presses through them while maintaining soft knees. She emphasizes using a challenging weight that allows proper form throughout the exercise.

Those training with a partner can perform donkey calf raises to bias the gastrocnemius muscle. Stand on the edge of an elevated platform, allowing the heels to hang off the edge. Grasp a sturdy object and lean forward until your torso is nearly parallel to the ground. Your gym partner can sit on your lower back for added resistance.

To maximize results, Gillon recommends tailoring calf workout programming depending on training frequency, experience, and genetics. According to a study published in the International Journal of Sports Medicine, a higher training volume (more sets per week) leads to greater gains in calf hypertrophy. (3)

References

1. Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of strength and conditioning research, 37(9), 1746–1753. https://doi.org/10.1519/JSC.0000000000004460
2. Nunes, J. P., Costa, B. D. V., Kassiano, W., Kunevaliki, G., Castro-E-Souza, P., Rodacki, A. L. F., Fortes, L. S., & Cyrino, E. S. (2020). Different Foot Positioning During Calf Training to Induce Portion-Specific Gastrocnemius Muscle Hypertrophy. Journal of strength and conditioning research, 34(8), 2347–2351. https://doi.org/10.1519/JSC.0000000000003674
3. Kassiano, W., Costa, B. D. V., Kunevaliki, G., Lisboa, F., Tricoli, I., Francsuel, J., Lima, L., Stavinski, N., & Cyrino, E. S. (2024). Bigger calves from doing higher resistance training volume?. International journal of sports medicine, 10.1055/a-2316-7885. Advance online publication. https://doi.org/10.1055/a-2316-7885

Featured image: @vytamin_c on Instagram

Joe “Hypertrophy Coach” Bennett explains the good and bad behind Dorian Yates’ back training.

Last updated on June 6th, 2024

The “Shadow” of Dorian Yates looms large over the world of bodybuilding, long after Yates himself retired from competing at the 1998 Mr. Olympia. Flash forward a quarter of a century and Yates’ blood-and-guts bodybuilding workouts continue to influence how gym rats hit the weights. But is Yates’ training style out of date? 

Pro bodybuilding coach Joe Bennett set about answering that question in an ongoing YouTube series. Bennett, dubbed “the Hypertrophy Coach,” is one of the best bodybuilding content creators in the business — and he’s got a bone or two to pick with Yates. 

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We’re going to run through the main criticisms Bennett levies toward Yates’ bodybuilding back workouts and dig deep into the science to see whether The Shadow’s training style stands the test of time. 

Editor’s Note: Bennett is producing a multi-part series examining Yates’ various bodybuilding workouts. You can find the first entry in the series here. 

Dorian Yates Back Workout: Pros and Cons From Joe Bennett

“He’s a great bodybuilder to study,” Bennett remarked, referring to Yates’ methodical approach to bodybuilding contest prep and the rituals associated with training for high-level physique sport. But were Yates’ back workouts equally commendable?

On May 27, 2024, Bennett reviewed one of Yates’ classic back workout training videos in which he performs a series of common back exercises: barbell rows, machine rows, reverse flyes, deadlifts, and so on.

[Related: RD-Approved Picks for the Best Pre-Workout Supplements]

Barbell Row

The barbell row is a classic back-building exercise, so it’s no surprise to find it in Yates’ workout routine. But Bennett urged caution: “Most ‘normal’ people won’t work their lats very well doing rows the way Yates did.” 

The Good

• Personalization: “I’m pretty sure I heard Yates say that [barbell rows] were a lat exercise for him,” Bennett said. Yates opted to row with a more upright torso, body momentum, and elbow flare than most coaches would recommend.
• Alignment: “His upper back is in a great position to work,” Bennett remarked on Yates’ decision to row with his torso at a 45-degree angle. A more upright torso will generally favor muscles like the traps, rhomboids, and rear delts instead of the lats. 

The Bad

• Form: Heaving the weight during barbell rows will allow you to lift heavier, but it does apply tension and force to the muscles in your posterior chain and lower body. Bennett took no issue here, but you may want to master rows with an isometric, non-moving torso before intentionally cheating your form. 

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Single-Arm Row

Any back workout worth its weight should include at least one single-arm exercise that allows you to work each half of your back independently. Yates opted for a seated machine row, but not for the reason you might think. 

The Good

• Range of Motion: Bennett praised Yates’ decision to row with one arm at a time, as it allowed him to elongate his range of motion and better stretch his lats. As one of the biggest bodybuilders of the ‘90s, Yates needed to make certain adjustments to his lifting technique. 
• Spotting: “You can ‘fix’ poor loading profiles with a good spotter,” Bennett said, referring to the assistance Yates received through portions of the range of motion, allowing him to eke out some forced reps on each set.
• Customization: Bennett discussed how Yates had to change his row form to accommodate his enormous body, urging viewers to not replicate the flared-arm position he employed. “Generally speaking, smashing your triceps into your lats is a great cue,” Bennett said. 

[Read More: Do Different Row Grips Matter?]

The Bad

• Load Profile: “This machine’s loading pattern isn’t great,” Bennett said of the equipment Yates used for his single-arm rows. 

Our Suggestion: If you don’t have the assistance of a spotter, you might want to look for an option that provides a smoother resistance curve and more movement flexibility, such as a seated cable row. 

Rear Delt Flye 

Regarding rear delt exercises, Yates performed two variations of the same flye motion, both on a prone machine station and bent over with a pair of dumbbells. Bennett strongly preferred the former. 

The Good 

• Posture: “He’s in the right place,” Bennett said of Yates’ hip hinge on the dumbbell flyes and arm position when using the machine. To isolate your rear delts, sweep your arm out to the side without engaging your traps and elevating your shoulder.

The Bad

• Equipment: Bennett took issue with Yates’ decision to perform machine and dumbbell rear flyes. Dumbbells have an inconsistent resistance curve — the motion is too easy at the beginning when the muscle is stretched and too hard at the end. Emerging hypertrophy research generally indicates that’s the opposite of what you want. (1) 

Our Suggestion: The rear deltoid performs horizontal shoulder adduction; it pulls your arm around your body when held aloft. You can get a better and more precise stimulus by using an adjustable dual-pulley cable station for this movement pattern.

Back Extension

“People don’t realize how [bodybuilding training] changes when you’re 280 pounds and in great shape,” Bennett remarked. He’s getting at Yates’ decision to pre-exhaust his lower back with extensions before performing deadlifts. “Normal people probably shouldn’t do this.”

The Good 

• Load Management: By intentionally training his lower back prior to deadlifting, Yates elevated the relative intensity of deadlifting without having to load up ultra-heavy weights.
• Equipment: Bennett discussed using a glute-ham raise machine or a 45-degree back extension and how the leg support affects load profile. Yates’ decision to use the former placed more torque directly onto his lumbar spine. 

The Bad

• Exercise Order: “I probably would have swapped the order,” Bennett noted of the one-two workout finisher of back extensions and deadlifts. Generally speaking, your workout should progress from “big” multi-joint movements to “small” isolation exercises.

Our Suggestion: If you really want to deadlift on back day, do your pulls at the beginning of your workout when you’re fresh. This allows you to maintain proper technique and increase strength more efficiently, (2) but beware of the energy cost of heavy deadlifts and how they impact the exercises that follow.

Deadlift

“[Yates] was a pretty low-volume guy,” Bennett said, commending The Shadow’s prioritization of intensity across a few heavy compound exercises. In this workout, Yates opted to perform deadlifts as his final exercise. 

The Good 

• Posture: “It’s a good idea to keep a neutral spine on this exercise,” Bennett remarked of Yates’ back position.
• Tempo: “It’s awesome,” Bennett said. He continued, noting the precision with which Yates transitions from the eccentric to concentric phases of the movement. 

The Bad

• Technique: “[His technique] is a bit closer to a Romanian deadlift than a conventional deadlift,” Bennett said. Yates opted to keep his knees in a static position and not allow the weight plates to touch the floor between reps.
• Exercise Order: According to Bennett, most “regular” bodybuilders may not want to end their workouts with deadlifts the way Yates did. At his level of size and strength, Yates could bend the rules, and his barbell, more than most. 

[Related: The Best Lifting Straps for Deadlifts]

The Final Grade

“Overall, it’s very evident why [he] had the back he did,” Bennett concluded after putting Yates’ bodybuilding back workout through the wringer. He’s right — Yates, to this day, boasts one of the best backs in Men’s Open bodybuilding history. 

‘Optimal’ training should be more like Dorian’s.

Joe Bennett

The only “nitpick” Bennett touched on related to exercise order, recommending that most people perform deadlifts early into their back workouts rather than at the end. Whether deadlifts are good for building muscle in the first place is a whole different can of worms, but we’ll take Bennett and Yates at their word this time. 

[Opinion: Deadlifts Suck for Building Muscle]

More Bodybuilding News

References

1. Pedrosa GF, Lima FV, Schoenfeld BJ, Lacerda LT, Simões MG, Pereira MR, Diniz RCR, Chagas MH. Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. Eur J Sport Sci. 2022 Aug;22(8):1250-1260. doi: 10.1080/17461391.2021.1927199. Epub 2021 May 23. PMID: 33977835.
2. Simão R, de Salles BF, Figueiredo T, Dias I, Willardson JM. Exercise order in resistance training. Sports Med. 2012 Mar 1;42(3):251-65. Doi: 10.2165/11597240-000000000-00000. PMID: 22292516.

Featured Image: @thedorianyates on Instagram

Breaking down body recomposition for newbies and advanced lifters.

Last updated on June 6th, 2024

If you ask most gym goers about their goals, many will likely say to lose fat and gain muscle. However, knowing how to accomplish these goals simultaneously can be challenging. Fortunately, fitness experts like strength and conditioning coach Kelly Matthews have tackled this process, also known as body recomposition.

In a May 29, 2024, YouTube video, Matthews broke down the process of losing fat and gaining muscle. The well-known hybrid athlete went into further detail about which groups have the easiest time with body recomposition and what this looks like for different levels of experience.

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Easiest To Body Recomp?

According to Matthews, body recomposition is possible for most people. She specifies that the following groups likely have the easiest time gaining muscle and losing fat:

• Gym Newbies: individuals who haven’t done much work in the gym and have a “fair amount of weight to lose.”
• Anabolic Users: individuals who use some assistance to get shredded and stay muscular.
• Absentee Lifters: people who have been out of the gym for a long time. Technically, they are not newbies but are still receiving those newbie-like benefits due to a lengthy absence.

Body Recomp for Beginners

Going to the gym is the first thing beginners should do to body recomp. Matthews suggests a strength training program of two to three days per week with progressive overload.

“Utilize progressive overload…week-over-week and month-over-month, you will lift more volume (sets and reps),” Matthews said. “That’s how you know you’re progressing.”

The fitness guru also recommends one to two days of low-intensity, steady-state cardio, like walking or riding a bike. This approach will help beginners increase their caloric deficit, a high priority in a newbie’s diet. A calorie deficit requires an individual to burn more calories than they consume.

So, if you eat 2,000 calories daily, you must burn more than 2,000 calories to lose body fat. Matthews recommends using calorie-tracking apps or tools to establish your current caloric intake. In time, beginners can lessen their dieting restrictions.

[Related: The 8 Best Whey Isolate Protein Powders, Tested by Our Experts]

One area that should remain a top priority is protein consumption because it’s the most important macronutrient for muscle gain. Although it may be a high bar for some, Matthews recommends a protein intake of one gram per pound of body weight.

Body Recomp For Intermediate and Advanced

Advanced lifters can face difficulties when body recomping. Matthews attributes this reality to why bodybuilders bulk and cut.

According to the strength coach, bulking involves consuming a surplus of calories and training hard to gain muscle. Cutting involves a caloric deficit and potentially losing some muscle mass to get leaner.

Matthews firmly believes in a lighter version of bulk and cut as it is likely more practical for the larger population.

Bulking & Cutting Light

The light bulking and cutting concept gives individuals a more flexible approach than the traditional bulk and cut process. For example, bulking light stays closer to maintenance calories instead of gaining some body fat that would be common during a typical bulking phase. Consequently, a light bulk will likely require more intense training and patience to reach muscle-gaining goals.

Matthews follows a bulk and cut light process. She eats and trains based more on her goals and competitions rather than following a traditional bulk and cut process.

No matter your experience level or how strict you are with your body recomp training, Matthews said that it’s most important to eat enough protein, train hard, and feel good about what you’re doing to remain consistent over time.

Featured image: @kellylmatthews on Instagram

Dr. Mike Israetel recommends reducing training volume to overcome plateaus.

Last updated on June 5th, 2024

How many sets are necessary for muscle hypertrophy? Does it suffice to perform just two sets, or is there a need to increase to three, four, or even five sets to maximize gains? Dr. Mike Israetel, Ph.D. in sports physiology, lends his expertise to the optimal number of sets for muscle growth in a discussion hosted by Stronger By Science on May 31, 2024.

Dr. Israetel advocates for volume cycling — cycling more and fewer sets as part of the periodization scheme — and highlights its advantages and challenges. Below, we explore the reasons behind his recommendation and the merits and considerations of this training approach.

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

Volume Cycling

Dr. Israetel offers his viewpoint on volume cycling, clarifying it as something other than a means to increase gains. Instead, he evaluates it from two points:

1. Altering rep ranges and exercise selection after active recovery or deloading makes one’s body more sensitive to hypertrophy. 
2. As the body becomes accustomed to the training volume, work capacity is enhanced during volume cycling, and recovery capabilities improve.
   • This adaptation allows the body to handle an extensive volume of sets, reaching up to 30 or 40 sets in some instances to elicit greater gains. (1)

2019 research found that as few as 13-minute weekly resistance training sessions are enough for strength gains. (2) 

You can get amazing gains starting out with little volume.

Dr. Israetel elaborates that athletes aiming for continuous improvement should methodically analyze training volume and recovery strategies and incrementally increase training sets for gradual progress. If one reaches a point where recovery is maximally challenged and hits a plateau, reducing intensity and reverting to the starting set numbers is recommended. 

Sets for Optimal Muscle Growth

Here’s an approach by Dr. Israetel on implementing volume cycling for tricep pushdowns:

Week One

Start with three sets of triceps pushdowns in the first week. Initially, one may experience soreness until the next triceps workout. After three days, repeat the triceps pushdowns, maintaining the same number of sets.

Week Two

By week two, one may experience soreness; however, it’s important to persevere and maintain the same number of reps and sets in one’s exercise routine.

Week Three

The regimen maintained the same number of sets and reps in the third week. This consistency leads to soreness, muscle hypertrophy, and ongoing muscle activation. Avoid overloading to allow muscles ample recovery. Pay attention to the body’s signals and only increase the set count if you are confident in meeting the recovery window.

Dr. Israetel asks, “Do I know I can do four sets of triceps and still totally recover?” Does four sets of triceps give you more growth than three? Yes. So, if you can recover, do more.”

After Week Three (Four to Eight Weeks)

Add more weight and increase the number of sets per session, starting from three and gradually progressing to five or six sets to challenge recovery limits. Medicine and Science in Sports and Exercise demonstrated that progressively adding weekly sets elicited greater lower body strength. (3) 

Israetel suggests scaling back to three or four sets when experiencing fatigue or a plateau in strength gains. Consider varying exercises and rep ranges. After deloading, resume the cycle starting from week one, gradually increasing intensity. (4) 

How to Approach Deloads 

The potential drawbacks of resuming training with high loads immediately after a deload period are:

1. Increased muscle damage can inhibit muscle growth
2. Excessive and inefficient use of time in the gym
3. Heightened risk of training injuries due to lifting heavy weights without adequate recovery

Conversely, bodybuilders and fitness professionals who employ volume cycling reap several benefits, which can include:

1. Spending less time in the gym
2. Building muscle growth progressively 
3. Lower chance of injuries

Dr. Israetel advocates volume cycling as a strategic approach to muscle-building and optimizing workouts. This methodology allows advanced athletes to adjust their set volume, minimize injury risks, and foster a more sustainable training regime.

References

1. Radaelli, R., Fleck, S. J., Leite, T., Leite, R. D., Pinto, R. S., Fernandes, L., & Simão, R. (2015). Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. Journal of strength and conditioning research, 29(5), 1349–1358. https://doi.org/10.1519/JSC.0000000000000758 
2. Schoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
3. Enes, A., DE Souza, E. O., & Souza-Junior, T. P. (2024). Effects of Different Weekly Set Progressions on Muscular Adaptations in Trained Males: Is There a Dose-Response Effect?. Medicine and science in sports and exercise, 56(3), 553–563. https://doi.org/10.1249/MSS.0000000000003317
4. Coleman, M., Burke, R., Augustin, F., Piñero, A., Maldonado, J., Fisher, J. P., Israetel, M., Androulakis Korakakis, P., Swinton, P., Oberlin, D., & Schoenfeld, B. J. (2024). Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. PeerJ, 12, e16777. https://doi.org/10.7717/peerj.16777

Featured image via Image via Shutterstock/Pressmaster