Francis scored 52 of a possible 65 points to win the gold in York.

Last updated on June 26th, 2024

On June 22, 2024, 13 of England’s elite strongmen converged in York to compete in five events at the 2024 England’s Strongest Man contest. After the Loading Race, Dumbbell Press, Deadlift, Wrecking Ball Hold, and Atlas Stones, Kane Francis ascended the top of the podium with 52 of a possible 65 points.

Andrew Flynn hoisted the second-place aWard overhead, finishing only 1.5 points behind Francis. The final standings are below:

2024 England’s Strongest Man Results

1. Kane Francis — 52 points
2. Andrew Flynn — 50.5 points
3. Paddy Haynes — 47.5 points
4. Luke Richardson — 44.5 points
5. Ben Glasscock — 37 points
6. John Harker — 35.5 points
7. William Relf — 35 points
8. Joe Oliver — 34 points
9. Mark Felix — 26.5 points
10. Jack Osborn — 26 points
11. Ryan Bennett — 25 points
12. Tom Place — 20 points
13. Mitch Flowers — 19.5 points

[Related: Paul Smith Crowned 2024 UK’s Strongest Man]

[Related: Matt Webb Wins 2024 SCL Masters World Championships]

2024 England’s Strongest Man Event Results

Below are the results for each of the five events contested in York:

Loading Race

1. Luke Richardson — Four in 36.87 seconds
2. Kane Francis — Four in 37.32 seconds
3. Andrew Flynn — Four in 38.55 seconds
4. William Relf — Four in 40.72 seconds
5. John Harker — Four in 41.48 seconds
6. Ben Glasscock — Four in 42.97 seconds
7. Joe Oliver — Four in 43.7 seconds
8. Paddy Haynes — Four in 43.81 seconds
9. Tom Place — Four in 44.75 seconds
10. Ryan Bennett — Four in 44.79 seconds
11. Jack Osborn — Four in 50.37 seconds
12. Mark Felix — Four in 59.81 seconds
13. Mitch Flowers — Three in 40.27 seconds

Dumbbell Press

The dumbbell weighed 90 kilograms.

1. Andrew Flynn — Seven reps (T-first)
2. William Relf — Seven reps (T-first)
3. Joe Oliver — Seven reps (T-first)
4. Luke Richardson — Six reps (T-fourth)
5. Ryan Bennett — Six reps (T-fourth)
6. Kane Francis — Five reps (T-sixth)
7. Ben Glasscock — Five reps (T-sixth)
8. Jack Osborn — Four reps (T-eighth)
9. Tom Place — Four reps (T-eighth)
10. Paddy Haynes — Three reps
11. John Harker — Two reps
12. Mark Felix — One rep
13. Mitch Flowers — no lift

Deadlift

Each strongman lifted 350 kilograms for reps.

1. Kane Francis — Six reps (T-first)
2. Paddy Haynes — Six reps (T-first)
3. Andrew Flynn — Five reps (T-third)
4. Mitch Flowers — Five reps (T-third)
5. John Harker — Four reps (T-fifth)
6. Mark Felix — Four reps (T-fifth)
7. Ryan Bennett — Four reps (T-fifth)
8. Tom Place — Four reps (T-fifth)
9. Ben Glasscock — Three reps (T-ninth)
10. Jack Osborn — Three reps (T-ninth)
11. Joe Oliver — Two reps
12. William Relf — One rep
13. Luke Richardson — no lift

Wrecking Ball Hold

The wrecking ball weighed 242 kilograms.

1. Paddy Haynes — 101.12 seconds
2. Luke Richardson — 96.59 seconds
3. Mark Felix — 94.42 seconds
4. Andrew Flynn — 80.81 seconds
5. Joe Oliver — 80.46 seconds
6. John Harker — 77.16 seconds
7. Kane Francis — 76.06 seconds
8. Ben Glasscock — 72.81 seconds
9. William Relf — 68.57 seconds
10. Jack Osborn — 67.98 seconds
11. Mitch Flowers — 62.33 seconds
12. Ryan Bennett — 57.04 seconds
13. Tom Place — 43.22 seconds

Atlas Stones

Each strongman attempted to load five stones weighing 100 to 180 kilograms within the 60-second time cap in the fastest possible time.

1. Kane Francis — Five in 18.54 seconds
2. Paddy Haynes — Five in 21.19 seconds
3. Ben Glasscock — Five in 21.36 seconds
4. Luke Richardson — Five in 21.52 seconds
5. Jack Osborn — Five in 21.73 seconds
6. John Harker — Five in 21.81 seconds
7. Andrew Flynn — Five in 23.51 second
8. William Relf — Five in 24.66 seconds
9. Mitch Flowers — Five in 26.65 seconds
10. Mark Felix — Five in 37.27 seconds
11. Joe Oliver — Five in 44.33 seconds
12. Ryan Bennett — Five in 50.38 seconds
13. Tom Place — Four in 28.74 seconds

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Featured image: @kanefrancis_ on Instagram

Nel defeated 13 other elite strongman to stand atop the podium.

Last updated on June 26th, 2024

The 2024 Strongman Champions League (SCL) Holland contest occurred on June 22, 2024, in Groenlo, Netherlands. 14 strongmen representing 11 countries clashed in six events comprising the single-day contest. The events included the Truck Pull, Log Lift, Loading Race, Conan’s Wheel, Farmer’s Walk, and Atlas Stones.

Rayno Nel of South Africa emerged victorious with an eight-point gap between him and runner-up Aivars Šmaukstelis of Latvia. The full results are below:

2024 Strongman Champions League Holland Results

1. Rayno Nel (RSA) — 79.5 points
2. Aivars Šmaukstelis (LAT) — 71.5 points
3. George Sulaiman (NED) — 65 points
4. Evans Nana Aryee (GHA) — 64.5 points
5. Kevin Hazeleger (NED) — 53.5 points
6. Oskar Ziółkowski (POL) — 43.5 points
7. Ilya Khazov (CYP) — 36 points
8. Dennis Kohlruss (GER) — 35 points
9. Kelvin de Ruiter (NED) — 34 points (withdrew after Conan’s Wheel)
10. Ervin Toots (EST) — 32 points
11. Angelo van der Pas (NED) — 31.5 points
12. Mika Törrö (FIN) — 30 points
13. Andrea Invernizzi (ITA) — 29 points
14. Morgan Hill (USA) — 20 points

[Related: 2024 Austria’s Strongest Man Results — Jan Trettenbrein Atop the Podium]

[Related: 2024 U105 Strongman World Championships Results — Jiří Tkadlčík Triumphs]

2024 Strongman Champions League Holland Event Results

Below are the results for each of the six contested events in Groenlo:

Truck Pull

The truck weighed 16,000 kilograms. Each strongman had 60 seconds to pull it 25 meters s fast as possible.

1. Rayno Nel — 33.34 seconds
2. Kelvin de Ruiter — 33.72 seconds
3. Aivars Šmaukstelis — 37.99 seconds
4. Kevin Hazeleger — 38.47 seconds
5. George Sulaiman — 39.38 seconds
6. Andrea Invernizzi — 39.5 seconds
7. Ilya Khazov — 39.68 seconds
8. Mika Törrö — 40.4 seconds
9. Evans Nana Aryee — 42.69 seconds
10. Angelo van der Pas — 43.44 seconds
11. Ervin Toots — 43.88 seconds
12. Oskar Ziółkowski — 44.5 seconds
13. Dennis Kohlruss — 53.04 seconds
14. Morgan Hill — 7.5 meters

Log Lift

Each strongman attempted to lift a 140-kilogram for max reps.

1. Rayno Nel — Eight reps (T-first)
2. Aivars Šmaukstelis — Eight reps (T-first)
3. Evans Nana Aryee — Seven reps (T-third)
4. Kevin Hazeleger — Seven reps (T-third)
5. Oskar Ziółkowski — Seven reps (T-third)
6. Angelo van der Pas — Seven reps (T-third)
7. Andrea Invernizzi — Six reps (T-seventh)
8. George Sulaiman — Six reps (T-seventh)
9. Dennis Kohlruss — Six reps (T-seventh)
10. Ilya Khazov — Five reps (T-10th)
11. Kelvin de Ruiter — Five reps (T-10th)
12. Ervin Toots — Five reps (T-10th)
13. Mika Törrö — no lift
14. Morgan Hill — no lift

Loading Race

The course measured nine meters. Each strongman loaded three implements as quickly as possible in the 60-second time limit.

1. Rayno Nel — Three in 17.63 seconds
2. Evans Nana Aryee — Three in 18.69 seconds
3. George Sulaiman — Three in 19.23 seconds
4. Aivars Šmaukstelis — Three in 19.83 seconds
5. Kelvin de Ruiter — Three in 19.99 seconds
6. Oskar Ziółkowski — Three in 20.27 seconds
7. Ervin Toots — Three in 21.13 seconds
8. Kevin Hazeleger — Three in 21.54 seconds
9. Dennis Kohlruss — Three in 23 seconds
10. Mika Törrö — Three in 23.19 seconds
11. Ilya Khazov — Three in 23.68 seconds
12. Morgan Hill — Three in 24.09 seconds
13. Andrea Invernizzi — Three in 24.72 seconds
14. Angelo van der Pas — Three in 29.5 seconds

Conan’s Wheel

1. Rayno Nel — 978°
2. George Sulaiman — 880°
3. Evans Nana Aryee — 732°
4. Dennis Kohlruss — 731°
5. Oskar Ziółkowski — 728°
6. Ervin Toots — 679°
7. Aivars Šmaukstelis — 652°
8. Kelvin de Ruiter — 592°
9. Kevin Hazeleger — 589°
10. Ilya Khazov — 577°
11. Mika Törrö — 559°
12. Morgan Hill — 422°
13. Angelo van der Pas — 386°
14. Andrea Invernizzi — 53°

Farmer’s Walk

Each strongman attempted to carry 150 kilograms across 40 meters as fast as possible within 60 seconds.

1. Rayno Nel — 17.07 seconds
2. Aivars Šmaukstelis — 20.81 seconds
3. George Sulaiman — 22.46 seconds
4. Evans Nana Aryee — 20.99 seconds
5. Kevin Hazeleger — 21.06 seconds
6. Angelo van der Pas — 25.88 seconds
7. Mika Törrö — 27.71 seconds
8. Andrea Invernizzi — 28.66 seconds
9. Oskar Ziółkowski — 29.06 seconds
10. Ervin Toots — 29.34 seconds
11. Morgan Hill — 34.16 seconds
12. Ilya Khazov — 18.25 meters
13. Dennis Kohlruss — 4.35 meters
14. Kelvin de Ruiter — withdrew

Atlas Stones

The strongmen were tasked to hoist five stones weighing 120 to 200 kilograms within the 90-second time cap.

1. Rayno Nel — Five in 47.72 seconds
2. Aivars Šmaukstelis — Five in 28.37 seconds
3. George Sulaiman — Five in 32.28 seconds
4. Evans Nana Aryee — Five in 37.72 seconds
5. Kevin Hazeleger — Four in 22.23 seconds
6. Oskar Ziółkowski — Four in 36.86 seconds
7. Ilya Khazov — Five in 37 seconds
8. Dennis Kohlruss — Four in 34.61 seconds
9. Ervin Toots — Four in 58.71 seconds
10. Angelo van der Pas — Four in 37.05 seconds
11. Mika Törrö — Four in 35.12 seconds
12. Andrea Invernizzi — Four in 40.30 seconds
13. Morgan Hill — Five in 50.46 seconds
14. Kelvin de Ruiter — withdrew

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Featured image: @raynonel on Instagram

Trettenbrein claimed the gold in Vienna by four points over runner-up Maximilian Fleck.

Last updated on June 26th, 2024

On June 15, 2024, 10 of the strongest athletes in Austria traveled to Vienna to compete in the 2024 Austria’s Strongest Man contest. The competition featured six events: the Truck Pull, Axle Press, Deadlift Ladder, Hercules Hold, Super Yoke, and Atlas Stones.

Unlike most elite strongman competitions, scoring was reversed, meaning that first place was awarded one point rather than points equal to the number of competitors (in this case, 10). With a score of 19 points, Jan Trettenbrein scored the overall gold. Below are the full results:

2024 Austria’s Strongest Man Results

1. Jan Trettenbrein — 19 points
2. Maximilian Fleck — 23 points
3. Stefan Larch — 25 points
4. Jonas Schwaiger — 26 points
5. Davor Pushov — 30 points
6. Alexander Ruziczka — 36 points
7. Lukas Scheer — 39 points
8. Michael Pribyl — 40 points
9. Christoph Würflinger — 43 points
10. Peter Reinthaler — 55 points (withdrew after Truck Pull)

[Related: 2024 U105 Strongman World Championships Results — Jiří Tkadlčík Triumphs]

[Related: Paul Smith Crowned 2024 UK’s Strongest Man]

2024 Austria’s Strongest Man Event Results

Truck Pull

1. Jan Trettenbrein — 18.59 seconds
2. Jonas Schwaiger — 19.09 seconds
3. Michael Pribyl — 19.78 seconds
4. Stefan Larch — 20.28 seconds
5. Peter Reinthaler — 20.35 seconds
6. Lukas Scheer — 20.41 seconds
7. Alexander Ruziczka — 21.46 seconds
8. Davor Pushov — 21.54 seconds
9. Maximilian Fleck — 21.93 seconds
10. Christoph Würflinger — 23.31 seconds

Axle Press

1. Alexander Ruziczka — Four in 42.78 seconds
2. Maximilian Fleck — Four in 56.31 seconds
3. Jan Trettenbrein — Three in 31.08 seconds
4. Lukas Scheer — Three in 34.52 seconds
5. Jonas Schwaiger — Three in 38.65 seconds
6. Davor Pushov — Two in 48.67 seconds
7. Stefan Larch — One in 47.47 seconds
8. Michael Pribyl — no lift
9. Christoph Würflinger — no lift
10. Peter Reinthaler — withdrew

Deadlift Ladder

1. Christoph Würflinger — Four in 18.35 seconds
2. Stefan Larch — Four in 36.66 seconds
3. Jan Trettenbrein — Three in 40.79 seconds
4. Maximilian Fleck — Three in 45.94 seconds
5. Davor Pushov — Two in 12.06 seconds
6. Jonas Schwaiger — Two in 15.25 seconds
7. Lukas Scheer — Two in 28.21 seconds
8. Alexander Ruziczka — Two in 29.04 seconds
9. Michael Pribyl — One in 25.33 seconds
10. Peter Reinthaler — withdrew

Hercules Hold

1. Jonas Schwaiger — 88.50 seconds
2. Davor Pushov — 80.56 seconds
3. Michael Pribyl — 78.56 seconds
4. Christoph Würflinger — 77.3 seconds
5. Maximilian Fleck — 72.17 seconds
6. Lukas Scheer — 71.45 seconds
7. Alexander Ruziczka — 67.89 seconds
8. Stefan Larch — 53.15 seconds
9. Jan Trettenbrein — 45.85 seconds
10. Peter Reinthaler — withdrew

Super Yoke

1. Maximilian Fleck — 28.26 seconds
2. Alexander Ruziczka — 21 meters
3. Jan Trettenbrein — 19.3 meters
4. Jonas Schwaiger — 18.3 meters
5. Stefan Larch — 18.1 meters
6. Michael Pribyl — 17.2 meters
7. Davor Pushov — 11.9 meters
8. Lukas Scheer — no lift
9. Christoph Würflinger — no lift
10. Peter Reinthaler — withdrew

Atlas Stones

1. Jan Trettenbrein — Two in 11.7 seconds
2. Stefan Larch — Two in 12.34 seconds
3. Maximilian Fleck — Two in 14.21 seconds
4. Lukas Scheer — Two in 15.06 seconds
5. Davor Pushov — Two in 38.76 seconds
6. Jonas Schwaiger — One in 5.61 seconds
7. Alexander Ruziczka — One in 10.4 seconds
8. Christoph Würflinger — One in 11.71 seconds
9. Michael Pribyl — One in 16.15 seconds
10. Peter Reinthaler — withdrew

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Featured image: @jan_trettenbrein on Instagram

Smith successfully defended his title.

Last updated on June 26th, 2024

The 2024 UK’s Strongest Man was one of the contests held from June 7-9 in Cardiff, Wales. Eight of the UK’s strongest athletes competed in a single day of competition through five events: Truck Pull, Tire Flip, Dumbbell Press, Deadlift Hold, and Stones of Strength.

Paul Smith of England entered as the defending champion and left the arena as the three-time UK’s Strongest Man (he also won the 2022 edition). Smith secured 38 of a possible 40 points en route to the top of the podium.

2024 UK’s Strongest Man Results

1. Paul Smith (ENG) — 38 points
2. Louis Jack (SCO) — 34 points
3. Andrew Flynn (ENG) — 28 points
4. Shaun Diver (IRL) — 24 points
5. Matt Dimond (WAL) — 17 points
6. Chris Beetham (SCO) — 15 points
7. Cilléin Groom (IRL) — Nine points
8. Stephen Jackson (SCO) — Five points

[Related: Matt Webb Wins 2024 SCL Masters World Championships]

[Related: Eddie Hall’s 11-Year-Old Son Can Already Deadlift 265 Pounds]

2024 UK’s Strongest Man Event Results

Below are the results of the five events featured in Cardiff:

Truck Pull

Each strongman received a single attempt to pull the 15,000-kilogram vehicle down the 20-meter course as fast as possible within 75 seconds.

1. Paul Smith — 36.36 seconds
2. Matt Dimond — 36.67 seconds
3. Andrew Flynn — 36.89 seconds
4. Louis Jack — 37.98 seconds
5. Cilléin Groom — 40.29 seconds
6. Shaun Diver — 41.98 seconds
7. Chris Beetham — 43.40 seconds
8. Stephen Jackson — 43.50 seconds

Tire Flip

Each athlete had 75 seconds to flip the 435-kilogram tire.

1. Louis Jack — Four in 28.48 seconds
2. Paul Smith — Three in 64.42 seconds
3. Shaun Diver — Two in 60.35 seconds
4. Andrew Flynn — Two in 72.52 seconds
5. Cilléin Groom — One in 64.09 seconds
6. Matt Dimond — no lift
7. Chris Beetham — no lift
8. Stephen Jackson — no lift

Dumbbell Press

With 75 seconds on the clock, each strongman attempted max reps with a 90-kilogram dumbbell.

1. Paul Smith — Nine reps
2. Louis Jack — Seven reps
3. Andrew Flynn — Six reps
4. Shaun Diver — Five reps
5. Chris Beetham — Four reps
6. Matt Dimond — One rep
7. Cilléin Groom — no lift
8. Stephen Jackson — no lift

Deadlift Hold

Each strongman attempted to hold 300 kilograms for time.

1. Paul Smith — 63.91 seconds
2. Shaun Diver — 60.73 seconds
3. Louis Jack — 55.68 seconds
4. Andrew Flynn — 50.82 seconds
5. Chris Beetham — 41.52 seconds
6. Matt Dimond — 37.12 seconds
7. Stephen Jackson — 30.53 seconds
8. Cilléin Groom — no lift

Stones of Strength

Five stones weighing 100 to 160 kilograms had to be loaded as fast as possible within 75 seconds.

1. Louis Jack — Five in 28.34 seconds
2. Paul Smith — Five in 28.8 seconds
3. Andrew Flynn — Five in 28.9 seconds
4. Chris Beetham — Five in 30.92 seconds
5. Matt Dimond — Four in 25.74 seconds
6. Shaun Diver — Three in 17.72 seconds
7. Stephen Jackson — Two in 24.55 seconds
8. Cilléin Groom — One in 14 seconds

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Featured image: @paul_smith_94 on Instagram

Tkadlčík reached the top of the podium by two points over runner-up Ulvar Vahter.

Last updated on June 26th, 2024

The 2024 U105 (under 105 kilograms) Strongman World Championships occurred in Kalajoki, Finland, on June 8-9, 2024. Eleven of the world’s best strongmen weighing 105 kilograms or less converged for battle through eight events: Deadlift, Viking Press, Sandbag Toss, Frame Carry, Truck Pull, Overhead Medley, Sack Carry, and the Loading Race.

2024 U105 Strongman World Championships Results

1. Jiří Tkadlčík (CZE) — 65 points
2. Ulvar Vahter (EST) — 63 points
3. Robert Pirkkiö (FIN) — 59 points
4. Jack Turner (USA) — 58 points
5. Vojtěch Kučera (CZE) — 49 points
6. Arvydas Mišeikis (LTU) — 48 points
7. Raivis Gintauts (LAT) — 48 points
8. Jeffrey Laterveer (NED) — 43 points
9. Jayson Woods (NZL) — 34 points
10. Luigi Mazza (ITA) — 28 points
11. Max Peters (GBR) — withdrew after Viking Press

[Related: Matt Webb Wins 2024 SCL Masters World Championships]

[Related: Eddie Hall’s 11-Year-Old Son Can Already Deadlift 265 Pounds]

2024 U105 Strongman World Championships Event Results

Below are the results for each of the eight events contested in Kalajoki:

Deadlift

Each strongman had 60 seconds to lift 300 kilograms for reps.

1. Jiří Tkadlčík — Eight reps
2. Ulvar Vahter — Five reps
3. Jack Turner — Seven reps
4. Vojtěch Kučera — Three reps
5. Robert Pirkkiö — Two reps
6. Luigi Mazza — One rep
7. Arvydas Mišeikis — no lift
8. Raivis Gintauts — no lift
9. Jeffrey Laterveer — no lift
10. Jayson Woods — no lift
11. Max Peters — no lift

Viking Press

Each strongman had 60 seconds to press 140 kilograms for reps.

1. Jiří Tkadlčík — 10 reps
2. Vojtěch Kučera — Nine reps
3. Jack Turner — Eight reps
4. Robert Pirkkiö — Six reps
5. Raivis Gintauts — Five reps
6. Luigi Mazza — Three reps
7. Jeffrey Laterveer — Two reps
8. Arvydas Mišeikis — One rep (T-eighth)
9. Ulvar Vahter — One rep (T-eighth)
10. Jayson Woods — no lift
11. Max Peters — no lift

Sandbag Toss

With 60 seconds on the clock, each strongman attempted to toss five implements weighing 20 to 28 kilograms over a 4.3-meter bar.

1. Jiří Tkadlčík — Three in 29.28 seconds
2. Ulvar Vahter — Two in 22.65 seconds
3. Robert Pirkkiö — Two in 25.46 seconds
4. Jack Turner — Four in 51.19 seconds
5. Vojtěch Kučera — Two in 32.96 seconds
6. Arvydas Mišeikis — Four in 29.62 seconds
7. Raivis Gintauts — Three in 14.90 seconds
8. Jeffrey Laterveer — One in 27.52 seconds
9. Jayson Woods — One in 6.32 seconds
10. Luigi Mazza — no lift
11. Max Peters — withdrew

Frame Carry

Each strongman attempted to carry a 280-kilogram frame down a 40-meter course in the fastest possible time within the 60-second time cap.

1. Vojtěch Kučera — 19.19 seconds
2. Jack Turner — 21.44 seconds
3. Robert Pirkkiö — 22.10 seconds
4. Ulvar Vahter — 23.43 seconds
5. Jayson Woods — 24.37 seconds
6. Jeffrey Laterveer — 48.25 seconds
7. Arvydas Mišeikis — 30.8 meters
8. Raivis Gintauts — 28.1 meters
9. Jiří Tkadlčík — 9.8 meters
10. Luigi Mazza — 0.9 meters
11. Max Peters — withdrew

Truck Pull

Each strongman attempted to pull the 11,000-kilogram vehicle down the 20-meter course as quickly as possible.

1. Raivis Gintauts — 19.69 seconds
2. Arvydas Mišeikis — 20.43 seconds
3. Ulvar Vahter — 21.50 seconds
4. Jayson Woods — 21.94 seconds
5. Jack Turner — 22.25 seconds
6. Robert Pirkkiö — 22.62 seconds
7. Vojtěch Kučera — 22.63 seconds
8. Jiří Tkadlčík — 22.69 seconds
9. Jeffrey Laterveer — 23.13 seconds
10. Luigi Mazza — 25.19 seconds
11. Max Peters — withdrew

Overhead Medley

Within the 60-second time cap, each strongman attempted to lift three implements, weighing 130 to 150 kilograms, overhead.

1. Jiří Tkadlčík — Three in 21.12 seconds
2. Jack Turner — Three in 23.39 seconds
3. Ulvar Vahter — Two in 11.59 seconds
4. Robert Pirkkiö — Two in 13.97 seconds
5. Vojtěch Kučera — Two in 27.59 seconds
6. Jeffrey Laterveer — One in 5.63 seconds
7. Raivis Gintauts — One in 6.65 seconds
8. Luigi Mazza — One in 10.34 seconds
9. Jayson Woods — One in 15.71 seconds
10. Arvydas Mišeikis — no lift
11. Max Peters — withdrew

Sack Carry

The sack weighed 140 kilograms. Each strongman was tasked to carry it as fast as they could down the 40-meter course.

1. Jeffrey Laterveer — 13.78 seconds
2. Robert Pirkkiö — 14.47 seconds
3. Jiří Tkadlčík — 14.56 seconds
4. Ulvar Vahter — 14.88 seconds (T-fourth)
5. Arvydas Mišeikis — 14.88 seconds (T-fourth)
6. Raivis Gintauts — 15.38 seconds
7. Jayson Woods — 18.93 seconds
8. Luigi Mazza — 19.5 seconds
9. Vojtěch Kučera — 23.56 seconds
10. Jack Turner — 41.44 seconds
11. Max Peters — withdrew

Loading Race

The Loading Race comprised three implements weighing 100, 100, and 85 kilograms. Each strongman attempted to load them as fast as possible.

1. Arvydas Mišeikis — Three in 24.25 seconds
2. Ulvar Vahter — Three in 24.5 seconds
3. Jeffrey Laterveer — Three in 25.5 seconds
4. Jiří Tkadlčík — Three in 27.43 seconds
5. Jayson Woods — Three in 30.31 seconds
6. Raivis Gintauts — Three in 30.63 seconds
7. Robert Pirkkiö — Three in 33.69 seconds
8. Luigi Mazza — One in 60 seconds
9. Jack Turner — withdrew
10. Vojtěch Kučera — withdrew
11. Max Peters — withdrew

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Featured image: @jiritkadlcik on Instagram

Roll out of bed or into bed? Here’s when you should work out.

Last updated on June 25th, 2024

You’ve finally figured out what kind of workouts you will actually do consistently. The only question on your mind is your darn schedule—plus, of course, the optimal exercise timing to get The Gains. 

What is the best time of day to lift or run? Do morning workouts or evening workouts lead to better gains? While some may swear by their fave time of day, the answer generally is: it depends. Here’s what it depends on, so you can figure out what’s best for you.

Key Takeaways

• Exercise consistency is what matters, not so much the time of day you choose to work out—so working out when you have the time and energy is best.
• Sticking to a morning routine can be easier, and some research shows that endurance performance may be best in the morning.
• Studies suggest that body temperature correlates with strength performance, which may peak in the evening. (1)

Does it Matter When You Work Out?

The broad answer is no; the specific answer is maybe. If you’re looking to build healthy habits and get regular physical activity, any time of day that you can consistently stick to your workout routine will improve your health and well-being.

The same is somewhat true for more specific fitness goals. Whether you’re trying to increase strength, build muscle, lose fat, or train for an endurance sport, the most important factor will still be consistency. Doing what you need to do repeatedly and sticking to your program throughout the weeks, months, and years will get you where you want to be. 

But you and your gym buddies aren’t the only ones with this question. Researchers have tried to plenty of times to nail down the best time of day for aerobic exercise and strength training. Studies consider how the time of day may affect your circadian rhythm, body temperature, hormones, energy levels, and sleep quality—and how it all impacts your exercise performance. 

Most research comes to conflicting conclusions. Consistency always wins out; whichever time of day is best for you, that you enjoy and will do, is the best time to work out. If you’re dedicated to your workouts and know that you can do either time, depending on the day, that’s great, too. Here’s what to know about the research and what to consider about your schedule.

Benefits of Working Out in the Morning

If you’re a morning person and thrive on getting up before the sun to hit the gym, by all means brag about it—and continue your morning workouts.

If you’re on the fence, here’s the research on morning exercise:

• Fat-Burning Potential: If you work out on an empty stomach before breakfast, research suggests that fat burning may be higher since you’ve been fasting overnight. Fat burning doesn’t necessarily mean body fat burning; it just means that your body uses stored fat as its primary form of energy instead of carbohydrates from the food you just ate. (2)
• Could Be Better for Weight Loss: A 2021 review of studies found that for people with obesity, consistent exercise timing (particularly in the morning) can lead to better implementation of fitness habits. Since many people already have a morning routine, adding exercise seems more feasible. Morning exercise was also associated with self-regulation throughout the rest of the day. (3)
• Aerobic Exercise Performance: Here’s where it gets controversial. One review of studies compared aerobic and anaerobic exercise in the morning and the evening. Results are conflicting. Some studies found that men doing high-intensity cycling in the morning had higher endurance at 65 percent of their VO2 max. Other studies on cycling found participants had a higher heart rate during morning workouts. (4)
  • Another study found that for people doing concurrent training or combined strength and endurance training, exercise performance and improvements were the same in both the morning and the evening. Morning workouts leave more time for social life and may be better since socializing is important for well-being, too. (5)
• May Lead to Better Sleep Quality: Several studies examine the impact of exercise timing on sleep quality. Regular exercise, in general, often improves sleep. Here are the findings on morning exercise.
  • One study compared moderate-intensity and vigorous-intensity exercise performed in the morning and evening. Participants reported more calm sleep after morning moderate exercise than evening moderate exercise; however, they felt more rested the next day after moderate evening exercise than vigorous morning exercise. (6)
  • The study also found, at all intensities, better sleep efficiency after morning exercise than evening exercise. Morning exercise also led to fewer times waking up at night than evening exercise. (6)
  • Another study found that moderate-intensity exercise in the morning led to an earlier bedtime and better deep sleep than evening exercise but that overall sleep quality did not differ. (7)
  • Another study finds that while short-term evening exercise may not reduce sleep quality, long-term morning exercise may improve sleep more because it may decrease cortisol levels, the stress hormone. (8)
• Hormone Secretion: Hormone secretion and circadian rhythm may change at different times of the day but also may depend on your assigned gender at birth. Research has been mixed. Cortisol levels may be higher in the morning, while testosterone levels vary. The theory is that since exercise can further increase cortisol, doing it in the morning while it is already high may keep the levels more stable overall, but it’s not an exact science. (4)
  • One study examined the impact of morning and evening exercise on cis women and cis men. For women, morning exercise led to greater body fat reductions and lower blood pressure. (9)

[Read More: The Ultimate Workout Split, Created by Our Experts]

Drawbacks of Working Out in the Morning

Here’s what may hold you back from a 6:00 AM workout.

• Motivation and Energy Levels May Vary: If you’re a morning person, you may feel motivated and energized to perform your best in your workout. If you’re a night owl, you may dread waking up and be more likely to skip it. Research shows that people who do not identify as morning people find morning exercise less enjoyable. (3)
• Childcare: Parents and caretakers may need to care for their children in the morning, not allowing them to get an early morning workout in—though you could try to squeeze in an at-home workout before they wake up. Then again, if you don’t get to bed early enough, you’ll be sacrificing sleep, which is also important for your health. (3)
• Empty Stomach: Some people enjoy fasted cardio or strength training, and some prefer to eat before working out. If you prefer to eat first but also don’t like to eat first thing in the morning, this poses a problem for early morning workouts. 

Benefits of Working Out in the Evening

Whether you’re a night owl or have a flexible schedule and love afternoon workouts, working out in the evening is equally beneficial for health and fitness goals. Stick with what works for you. For the lifters out there, a little more research suggests that late afternoon and evening exercise may be better for strength and power performance.

Here’s why:

• Higher Body Temperature: They call it a warm-up because you want your muscles to be warm while you exercise. Research suggests a correlation between your natural body temperature and muscle performance. Your core body temperature may peak between 2:00 and 6:00 PM, and research suggests optimal physical performance may range from 4:00 to 8:00 PM. (1)
• Strength and Power Exercise Performance: Research suggests that for every one degree Celsius increase in body temperature, muscle performance improves by two to five percent. So, a naturally higher core body temperature (in a neutral climate) may lead to more muscle strength and better physical performance for short-duration, maximal exercise (like strength training, power workouts, and sprinting). (1)
  • The same research notes that you may be able to achieve similar results in a morning workout with an adequate warm-up or by working out in a hot or humid environment. (1)
  • Other studies show that for high-intensity, short-duration exercise, performance may vary from 3 to 20 percent for the same workouts performed in the morning or the evening, with the lowest levels in the morning and peaking in the evening. (10)
  • A study on exercise timing for concurrent training found that performing strength before endurance training in the evening led to more muscle hypertrophy than in the morning. The researchers also found that cortisol and testosterone levels remained the same. (11)
  • More research finds muscle power in cyclists, grip strength, knee flexion, power, and torque are all higher in the evening than in the morning. (3)
  • One potential mechanism is that people may have a higher work capacity for long-duration, high-intensity exercise in the late afternoon or evening. This may be due to body temperature fluctuations or having eaten more throughout the day. (4)(13)
  • Evening exercise may increase muscle performance more than morning exercise for cis women. For cis men, evening exercise may increase fat burning and reduced fatigue and blood pressure more than morning exercise. (9)
• Also Good for Weight Loss: Some research suggests people may be more likely to exercise regularly in the morning. On the other hand, another study (and many others) found that for people with obesity, getting regular exercise at any time of day may lead to weight loss. Nutrition, of course, plays a more significant role. (14)
  • New Study on Obesity: A new study comparing morning and evening exercise was done on people with obesity, with and without type 2 diabetes. The study found that people who got moderate-intensity aerobic exercise after 6:00 PM had the lowest risk of all-cause mortality, cardiovascular disease, and microvascular disease. This result could be because insulin sensitivity may improve in the evening. (15)
• Also Improves Sleep Quality: While more studies suggest morning exercise is better for sleep quality, a new study finds that regular exercise, regardless of timing, improves subjective and objective measures of sleep quality, including longer time spent in deep sleep. (16)
• Relieves Stress After a Long Day: Exercise can be great for stress relief. After a long day, some people look forward to blowing off steam at the gym. 

[Read More: Steps for Restful Sleep After Late Night Workouts]

Drawbacks of Working Out in the Evening

• May Interfere With Sleep Quality: Although any exercise is better than no exercise for sleep, high-intensity exercise in the evening may interfere with sleep quality due to a higher heart rate, body temperature, and potentially stress hormones. (16)
  • One study found that morning aerobic exercise is better for people with high blood pressure. Blood pressure lowers while you sleep, so it is naturally a bit lower when you wake up. Exercising in the morning at a lower blood pressure causes less stress on the cardiovascular system. (17)
• Lower Motivation and Energy Levels After a Long Day: Though some look forward to relieving stress after a long day, others may be less inclined. If your motivation and energy levels dip after a long day at work, it can be tough to motivate yourself to keep pushing. There are also more opportunities for distractions and roadblocks to hitting the gym when you wait until the end of the day.
• Strength Training Performance May Not Be Better: Although much research suggests marginal better physical performance for strength and power training in the evening, other research shows no difference. So, no need to feel locked into the evening if you’ve got serious strength goals but prefer the morning. (4)

[Read More: Struggles People Who Work Out in the Evening Understand]

Who Should Work Out in the Morning

Still undecided? Here’s a list of who should work out in the morning. (Remember, too, that you don’t have to pick just one—you can alternate as needed, as long as you’re consistent overall.)

• Morning People: Here’s the most obvious group—if you’re a morning person, you feel your best in the morning, and you like working out in the morning, you should work out in the morning.
• HIIT (High-Intensity Interval Training) Enthusiasts: For those who love the high-intensity grind, HIIT workouts may be more suited to the morning to avoid sleep interference.
• Endurance Athletes: Endurance may be higher in the morning, so morning endurance workouts would make sense. 
• People With Busy Schedules: Carving out an hour before the day gets packed for people with busy schedules may help them stick to their workout routine.

[Read More: Powerbuilding Workout Routine, With Tips from a CPT]

Who Should Work Out in the Evening

Here’s who may want to do a late afternoon or evening workout.

• Night Owls: The opposite of morning people, night owls may feel more energized and alert in the evening. If that’s you, and you like evening workouts, that’s when you should do them.
• Strength Athletes: Strength athletes may want to train while their natural body temperature is highest. Studies suggest body temperature correlates with strength and power performance, peaking from 4:00 PM to 8:00 PM. 
• Bodybuilders: Small studies also suggest more muscle gains in the evening, but you can, of course, build muscle in the morning, too. Just train and eat enough.
• Flexible Schedules: If you have flexibility in your work day and prefer to sleep a little later in the morning, going to the gym in the late afternoon or evening may be a good choice.

[Read More: The Best Protein Powders for Muscle Gain]

Frequently Asked Questions

Here’s the bottom line on what you asked about morning versus evening workouts. 

References

1. Mirizio, G. G., Nunes, R. S., Vargas, D. A., Foster, C., & Vieira, E. (2020). Time-of-Day Effects on Short-Duration Maximal Exercise Performance. Scientific Reports, 10(1), 1-17.
2. Iwayama K, Kurihara R, Nabekura Y, Kawabuchi R, Park I, Kobayashi M, Ogata H, Kayaba M, Satoh M, Tokuyama K. Exercise Increases 24-h Fat Oxidation Only When It Is Performed Before Breakfast. EBioMedicine. 2015 Oct 30;2(12):2003-9. 
3. Schumacher LM, Thomas JG, Raynor HA, Rhodes RE, Bond DS. Consistent Morning Exercise May Be Beneficial for Individuals With Obesity. Exerc Sport Sci Rev. 2020 Oct;48(4):201-208. 
4. Seo DY, Lee S, Kim N, Ko KS, Rhee BD, Park BJ, Han J. Morning and evening exercise. Integr Med Res. 2013 Dec;2(4):139-144.
5. Küüsmaa-Schildt M, Liukkonen J, Vuong MK, Nyman K, Häkkinen K, Häkkinen A. Effects of morning vs. evening combined strength and endurance training on physical performance, sleep and well-being. Chronobiol Int. 2019 Jun;36(6):811-825. 
6. Ramos-Campo DJ, Ávila-Gandía V, Luque AJ, Rubio-Arias JÁ. Effects of hour of training and exercise intensity on nocturnal autonomic modulation and sleep quality of amateur ultra-endurance runners. Physiol Behav. 2019 Jan 1;198:134-139. 
7. Saidi O, Colin E, Rance M, Doré E, Pereira B, Duché P. Effect of morning versus evening exercise training on sleep, physical activity, fitness, fatigue and quality of life in overweight and obese adults. Chronobiol Int. 2021 Nov;38(11):1537-1548. 
8. Kim N, Ka S, Park J. Effects of exercise timing and intensity on physiological circadian rhythm and sleep quality: a systematic review. Phys Act Nutr. 2023 Sep;27(3):52-63. doi: 10.20463/pan.2023.0029. Epub 2023 Sep 30. 
9. Arciero PJ, Ives SJ, Mohr AE, Robinson N, Escudero D, Robinson J, Rose K, Minicucci O, O’Brien G, Curran K, Miller VJ, He F, Norton C, Paul M, Sheridan C, Beard S, Centore J, Dudar M, Ehnstrom K, Hoyte D, Mak H, Yarde A. Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men. Front Physiol. 2022 May 31;13:893783. 
10. Chtourou, Hamdi1,2; Souissi, Nizar1,3. The Effect of Training at a Specific Time of Day: A Review. Journal of Strength and Conditioning Research 26(7):p 1984-2005, July 2012.
11. Maria Küüsmaa, Moritz Schumann, Milan Sedliak, William J. Kraemer, Robert U. Newton, Jari-Pekka Malinen, Kai Nyman, Arja Häkkinen, and Keijo Häkkinen. 2016. Effects of morning versus evening combined strength and endurance training on physical performance, muscle hypertrophy, and serum hormone concentrations. Applied Physiology, Nutrition, and Metabolism. 41(12): 1285-1294.
12. HillDavid W.. 2014. Morning–evening differences in response to exhaustive severe-intensity exercise. Applied Physiology, Nutrition, and Metabolism. 39(2): 248-254.
13. Brooker PG, Gomersall SR, King NA, Leveritt MD. The efficacy of morning versus evening exercise for weight loss: A randomized controlled trial. Obesity (Silver Spring). 2023 Jan;31(1):83-95. 
14. van der Velde JHPM, Boone SC, Winters-van Eekelen E, Hesselink MKC, Schrauwen-Hinderling VB, Schrauwen P, Lamb HJ, Rosendaal FR, de Mutsert R. Timing of physical activity in relation to liver fat content and insulin resistance. Diabetologia. 2023 Mar;66(3):461-471. 
15. Goldberg M, Pairot de Fontenay B, Blache Y, Debarnot U. Effects of morning and evening physical exercise on subjective and objective sleep quality: an ecological study. J Sleep Res. 2024 Feb;33(1):e13996. 
16. Fairbrother K, Cartner B, Alley JR, Curry CD, Dickinson DL, Morris DM, Collier SR. Effects of exercise timing on sleep architecture and nocturnal blood pressure in prehypertensives. Vasc Health Risk Manag. 2014 Dec 12;10:691-8. 

Webb won seven of eight events, finishing one-point shy of a perfect score.

Last updated on June 26th, 2024

The 2024 Strongman Champions League (SCL) Masters World Championships took place from June 8 to 9 in Kalajoki, Finland. Six Masters athletes competed in eight events over the two-day competition: Deadlift, Viking Press, Sandbag Toss, Frame Carry, Truck Pull, Overhead Medley, Sack Carry, and the Loading Race.

Matt Webb of the United States emerged victorious, scoring 47 of a possible 48 points. He won seven events and ranked second in the only outlier. Below are the full results:

2024 SCL Masters World Championships Results

1. Matt Webb (USA) — 47 points
2. Jarkko Malinen (FIN) — 32.5 points
3. Veli-Pekka Kauhanen (FIN) — 29 points
4. Marshall Zinn (USA) — 24.5 points
5. Modestas Beinoravičius (LTU) — 19 points
6. Steve Islas (USA) — 9 points

[Related: Eddie Hall’s 11-Year-Old Son Can Already Deadlift 265 Pounds]

[Related: Add 100 Pounds to Your Deadlift in 3 Months: Advice From 2023 World’s Strongest Man Mitchell Hooper]

2024 SCL Masters World Championships Event Results

Below are the results for each of the eight contested events in Finland:

Deadlift

The Deadlift event was performed in two-athlete heats for reps with a 300-kilogram vehicle.

1. Matt Webb — Eight reps
2. Marshall Zinn — Five reps
3. Jarkko Malinen — Three reps
4. Modestas Beinoravičius — Two reps
5. Veli-Pekka Kauhanen — no lift
6. Steve Islas — no lift

Viking Press

With 60 seconds on the clock, each strongman attempted max reps with a 140-kilogram press.

1. Matt Webb — 12 reps
2. Veli-Pekka Kauhanen — Nine reps
3. Jarkko Malinen — Eight reps (T-third)
4. Marshall Zinn — Eight reps (T-third)
5. Steve Islas — One rep
6. Modestas Beinoravičius — no lift

Sandbag Toss

Each strongman had 60 seconds to toss five implements ranging from 20 to 28 kilograms over a 4.3-meter bar in the fastest possible time.

1. Matt Webb — Five in 18.4 seconds
2. Jarkko Malinen — Four in 28.71 seconds
3. Veli-Pekka Kauhanen — Three in 11.16 seconds
4. Modestas Beinoravičius — Two in 30.44 seconds
5. Steve Islas — Two in 38.65 seconds
6. Marshall Zinn — One in 15.38 seconds

Frame Carry

Traversing a 40-meter course, each strongman carried a 280-kilogram frame as quickly as possible.

1. Matt Webb — 24.12 seconds
2. Marshall Zinn — 25.44 seconds
3. Modestas Beinoravičius — 27.62 meters
4. Jarkko Malinen — 13.63 meters
5. Veli-Pekka Kauhanen — 8.73 meters
6. Steve Islas — 8.53 meters

Truck Pull

An 11,000-kilogram truck, a 20-meter course, and a single attempt for each strongman with 60 seconds on the clock.

1. Veli-Pekka Kauhanen — 19.94 seconds
2. Matt Webb — 22.43 seconds
3. Modestas Beinoravičius — 23.38 seconds
4. Jarkko Malinen — 23.5 seconds
5. Steve Islas — 25.68 seconds
6. Marshall Zinn — 27.25 seconds

Overhead Medley

The medley comprised three implements ranging from 130 to 150 kilograms. Each strongman had one minute to lift each overhead to the satisfaction of the head judge.

1. Matt Webb — Three in 19.19 seconds
2. Veli-Pekka Kauhanen — Two in 14.76 seconds
3. Jarkko Malinen — Two in 19.57 seconds
4. Marshall Zinn — Two in 32.65 seconds
5. Modestas Beinoravičius — no lift
6. Steve Islas — no lift

Sack Carry

Each strongman carried a 140-kilogram sack down a 40-meter course in the fastest possible time.

1. Matt Webb — 15.72 seconds
2. Jarkko Malinen — 19.22 seconds
3. Marshall Zinn — 25.56 seconds
4. Veli-Pekka Kauhanen — 26.44 seconds
5. Modestas Beinoravičius — 55.69 seconds
6. Steve Islas — 21.3 meters

Loading Race

The three implements, weighing 100, 100, and 85 kilograms, had to be loaded as quickly as possible within the 60-second time cap.

1. Matt Webb — Three in 27.38 seconds
2. Jarkko Malinen — Three in 32.81 seconds
3. Veli-Pekka Kauhanen — Three in 33.28 seconds
4. Marshall Zinn — Three in 38.87 seconds
5. Modestas Beinoravičius — Three in 38.34 seconds
6. Steve Islas — Three in 49.81 seconds

More Strongman Content

Featured image: @worlds_strongest_matt on Instagram

Terry feels pressure to defend his title and is leaving no stone unturned in prep.

Last updated on June 25th, 2024

Following an impressive 2023 bodybuilding season, reigning Men’s Physique Olympia champion and three-time Men’s Physique Arnold Classic winner Ryan Terry, is preparing to defend his Olympia title.

On June 19, 2024, Terry offers valuable insights into what it takes to excel in bodybuilding and shares his preparation strategy for the 2024 Olympia. Discover his tips and techniques below, courtesy of the NH Talkshow YouTube channel: 

[Related: A Guide to the Best Pre-Workouts]

Ryan Terry’s 2024 Olympia Prep

The reigning Men’s Physique Olympia champion began his competition preparation in the United Kingdom sixteen weeks before the 2024 Olympia. He has committed to a strict four-month diet leading up to the competition and shared insights into how dieting became a significant part of his routine for most of the previous year. 

“Last year, I won the 2023 New York Pro, and I won the Olympia in all different parts of the year. I was dieting for most of the year, which I enjoy. I love being in prep; immersed in the industry. Taking time out this year has really killed me,” expressed Terry. “I want to be back in prep; to be hurting…in the trenches, and get back on stage.”

Terry is motivated and inspired to intensify his training during moments of low energy. His strategies to maintain focus and operate at peak performance derive from his desire to be the best in the world.

“I used to play mind games with myself and say, ‘Is that guy working harder than you?’ That guy wants it harder,” says Terry. “If you’re not going 100 percent in gym sessions, if you’re missing meals, or cheat eating, then you don’t want it as hard as somebody else.”

Terry is committed to his training regimen throughout the year, dedicating an hour daily to his workouts, seven days a week. He listens to his body, resting when necessary, especially during his off-season when he allows for longer rest periods and avoids lifting heavier weights. This approach aligns with studies indicating that bodybuilders benefit from extended rest intervals during training. (1)

“The only reason I train every day is because mentally I want to,” shared Terry. “It makes me feel good. I got into training for that feeling and to feel good about myself. If I’m tired and exhausted and my body’s telling me I need a rest, I‘ll take a rest. But that one hour each day that I go into that gym makes me feel good. I switch off from the stresses of my life…I’m just at one with the weight. I train seven days a week.”

Ryan Terry’s Diet & Training 

Terry incorporates an intensive volume training regimen with heavy weights across two sessions. He favors combining drop sets, supersets, and giant sets to maximize his workout efficiency. (2) 

Terry dedicates thirty minutes to cardio and core exercises. 2023 research conducted by the Journal of Strength and Conditioning Research indicates that increasing aerobic exercise is a common strategy among competitive bodybuilders during their pre-season to improve body composition. (3) Terry concludes with a weight training session in the evening. 

Pressure of the Olympia Stage

Terry recognizes that the Men’s Physique Olympia represents the zenith of male bodybuilding, attracting millions of competitors worldwide. Its popularity demands extensive planning and preparation for anyone aspiring to compete.

Terry accepts the immense pressure of defending his Olympia title. He’s confident in his ability to defend his championship successfully.

“I know I’ve got a massive target on my back,” explained Terry. “I’ve got over a million people wanting to take my title. There comes a lot of pressure with that, but good pressure.

More Bodybuilding Content

References

1. Alves, R. C., Prestes, J., Enes, A., de Moraes, W. M. A., Trindade, T. B., de Salles, B. F., Aragon, A. A., & Souza-Junior, T. P. (2020). Training Programs Designed for Muscle Hypertrophy in Bodybuilders: A Narrative Review. Sports (Basel, Switzerland), 8(11), 149. https://doi.org/10.3390/sports8110149
2. Iversen, V. M., Norum, M., Schoenfeld, B. J., & Fimland, M. S. (2021). No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports medicine (Auckland, N.Z.), 51(10), 2079–2095. https://doi.org/10.1007/s40279-021-01490-1
3. Bauer, P., Majisik, A., Mitter, B., Csapo, R., Tschan, H., Hume, P., Martínez-Rodríguez, A., & Makivic, B. (2023). Body Composition of Competitive Bodybuilders: A Systematic Review of Published Data and Recommendations for Future Work. Journal of strength and conditioning research, 37(3), 726–732. https://doi.org/10.1519/JSC.0000000000004155

Featured image: @ryanjterry on Instagram

Joe Bennett breaks down the top training techniques Ronnie Coleman used to gain mass — and win eight Mr. Olympia competitions. 

Last updated on June 26th, 2024

Like a church sermon or commercial jingle, Ronnie Coleman’s iconic “Yeah, buddy!” tagline periodically bounces around the heads of bodybuilding enthusiasts all over the world. Sure, it’s catchy, but that’s not why it’s Coleman’s calling card — the guy won eight Mr. Olympia competitions and absolutely loved lifting heavy. 

But Coleman didn’t lift heavy for its own sake; it’s one of two things “The King” did during his bodybuilding career to build more muscle than anyone in the world. On Jun. 24, 2024, pro bodybuilding coach Joe Bennett broke down what he sees as the two driving factors that contributed to Coleman’s exceptional muscular hypertrophy. 

[Related: Best Supplements for Bodybuilding]

We’re going to unpack these two elements in detail, see if they have scientific support, and give you some actionable advice to help you level up your own bodybuilding workouts. Light weight, baby. 

2 Things Ronnie Coleman Did To Build Muscle

Make no mistake: Coleman may be regarded as perhaps the best bodybuilder in the sport’s modern history, but there’s more than one way to build muscle. These training techniques are broadly applicable, but they aren’t codified law. Let’s dive in.

1. Progressive Overload

Bennett highlights an element of beautiful simplicity to Coleman’s workouts — “he [used] a lot of the same bodybuilding exercises for long periods of time,” Bennett says of Coleman’s nearly decade-long career at the Olympia. 

Hammering away at the same movements for years on end allowed Coleman to perfect his technique, develop confidence in his capabilities, and employ progressive overload in the most straightforward way: By adding plates to his barbell.

[Related: Best Pre-Workout Supplements for Hypertrophy]

• “Progressive overload is a necessity,” Bennett says. “The stronger Coleman became, the bigger he got.”

The Science: Research has observed a pretty consistent synergistic relationship between muscle strength and size. Larger muscles can produce more force, and stronger muscles can bear higher amounts of mechanical tension for longer periods, doubling down on growth. (1)(2)

Your Next Move: It’s fine to swap bodybuilding exercises if they don’t serve you, but consider keeping at least one “cornerstone” movement in each workout that you perform and push hard on a weekly basis. Compound exercises will get you the most bang for your buck here. 

2. Targeted Ranges of Motion

This one is a bit more heady. “Coleman made sure to train where the exercise was hardest,” Bennett remarks, specifically referring to the “physics” of the movement. He cites the incline bench press as an example: The upper chest (via the shoulder joint) experiences the most torque and tension when the arm is parallel to the ground or just below. 

Coleman wasn’t afraid to hammer away at repetitions in those challenging positions, which Bennett argues had a significant impact on his overall muscle growth. 

• “Most people spend too much time in the ‘easy’ parts of the range of motion,” Bennett says. Think benching without touching the bar to your chest or performing half squats instead of going ass-to-grass. 

[Related: Best Muscle Recovery Supplements]

The Science: Bennett is bang-on here. A growing body of research is showing that some muscles grow better when you apply load while they’re partially or fully lengthened. (3)(4) 

Your Next Move: You don’t need to perform long-length partial reps exclusively, but they’re a wise inclusion. If you aren’t a fan of high-intensity techniques, at least ensure that you’re always using a full range of motion, even if it means working with lighter weights.

Your Takeaways

Bennett closed his analysis by rebuking the keyboard warriors of social media. “Yes, Coleman’s anabolic steroid use and genetics created a drastically different training outcome than you might experience yourself.”

• “But it doesn’t change the fact that tracking your lifts and training in the most difficult ranges of motion is good advice,” Bennett finished. 

Sidebar: If you’ve ever wondered about how strong Coleman was, rest assured he had more strength than you think. He’s estimated to have had the strength to squat and deadlift above 800 pounds.

In essence, Bennett wants you to embrace the suck. Lifting heavy is well and good but your workouts are made all the better by employing progressive overload, while only performing the easy parts of your squats, benches, or curls is a great way to go nowhere.

Do muscles only grow if you challenge them? The King would probably say yeah, buddy. 

More Bodybuilding News

References

1. Jones, E. J., Bishop, P. A., Woods, A. K., & Green, J. M. (2008). Cross-sectional area and muscular strength: a brief review. Sports medicine (Auckland, N.Z.), 38(12), 987–994.
2. Akagi, R., Kanehisa, H., Kawakami, Y., & Fukunaga, T. (2008). Establishing a new index of muscle cross-sectional area and its relationship with isometric muscle strength. Journal of strength and conditioning research, 22(1), 82–87.
3. 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.
4. Maeo, S., Huang, M., Wu, Y., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2021). Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths. Medicine and science in sports and exercise, 53(4), 825–837.

Featured Image: @ronniecoleman8 / Instagram

Bennett believes genetics and work ethic are key to competitive bodybuilding success.

Last updated on June 25th, 2024

Building a three-dimensional shoulder aesthetic is a complex endeavor. The shoulders comprise three distinct muscle heads requiring specific attention for balanced growth. The reward for their development is the top of a coveted V-taper physique.

On June 17, 2024, former Women’s Physique Olympia champion Dana Linn Bailey published a video on her YouTube channel, sharing her hypertrophy-focused shoulder workout under the tutelage of coach Joe Bennett. 

Dana Linn Bailey’s Shoulder Workout

Below is a summary of the training session:

Check out the video below:

[Related: A Guide to the Best Pre-Workouts]

Lying Cable Lateral Raises

Cables help keep constant tension on the target muscles throughout the range of motion (ROM). Performing lateral raises while lying supine on a weight bench further enhances tension on the medial deltoids in the bottom position.

Bennett prescribed three to four warm-up sets using a weight that allows for a strong mind-muscle connection. In the top set, focus on contracting the shoulders throughout the movement instead of lifting the heaviest possible weight.

Bailey prioritizes slow, controlled full ROM reps, starting each with her hands together at the bottom and raising them to temple level at the top. On the final set, after reaching mechanical failure, Bailey performed lengthened partials followed by isometric holds against resistance. 

When you slow the reps down, you don’t have to lift as heavy because you’re getting more time under tension.

[Related: The 8 Best Whey Isolate Protein Powders]

Superset — Machine Shoulder Press & Standing Cable Lateral Raise 

Bennett suggested arching the back during overhead presses based on personal preference and comfort. While some may find a slight arch beneficial, others prefer maintaining a flat back against the pad. Ultimately, prioritizing comfort and maintaining proper form is vital for optimal anterior delt activation.

Bailey performed lateral raises on a functional trainer with the pulleys pinned at the lowest setting. She used a behind-the-back crossover grip, holding the right handle with the left hand and vice-versa to ensure a bigger stretch at the bottom of her ROM. 

Superset — Chest-Supported Dumbbell Reverse Flyes & Cable Reverse Flyes

Bennett recommended a five-to-12 rep range to promote hypertrophy. (1)

Lower reps have the same stimulus as the higher reps, but there’s a little less fatigue.

(1)

During reverse flyes, Bailey maintained slight elbow flexion, retracted and depressed the scapula, and prioritized pulling the elbows behind her midline during each rep.

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References

1. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032

Featured image: @danalinnbailey on Instagram