Dekkers plastered the IPF raw squat world record en route to an overall bronze medal.
Last updated on June 19th, 2024
The 2024 International Powerlifting Federation (IPF) World Classic Championships occurred June 15-23, 2024, in Druskininkai, Lithuania. Many of the world’s top powerlifters converged on the competition platform to challenge for a world title and to rewrite the record books.
One athlete who accomplished such a feat in the Women’s 52KG class was Pleun Dekkers of the Netherlands, who scored a new IPF raw squat world record of 175.5 kilograms. Check out the lift below, courtesy of the IPF’s Instagram page:
While there was no discernable sticking point during the ascent, there was some knee valgus halfway through the lockout—more so in the right knee.
Dekkers new IPF raw world record squat was enough to secure her the bronze position on the overall podium. Her second attempt of 173.5 kilograms initially broke the world record before extending it to 175.5 one attempt later. Below are her full results:
2024 IPF World Classic Championships — Pleun Dekkers (Netherlands), 52KG
The top of the podium in the Women’s 52KG class belonged to New Zealand’s Evie Corrigan, who claimed the gold with a 477.5-kilogram total after going eight for nine in attempts. Her fellow countrywoman Megan-Li Smith scored the overall silver medal with a total of 452.5 kilograms through a perfect nine-for-nine day.
The 2024 IPF World Classic Championships continue through June 23, 2024, and the record books are taking a beating. Watch the event live on The Olympic Channel and the IPF YouTube channel. Select sessions will be broadcast live on Eurosport, and there will be highlights shows on Eurosport, Eurosport World, and CBS Sports.
In a Jun. 12, 2024, Instagram Reel, Dr. Shallow showcased his application of these principles to his “arm day” workouts, presenting three exercises tailored for arm strengthening.
Dr. Jordan Shallow’s 3 Arm Exercises
Check it out below:
Dr. Shallow explained that these exercises are excellent for arm strengthening and enhancing the shoulders’ ability to perform hyperextension. He suggests this motion should be more commonly utilized in upper body training. Rear delt flyes, low cable biceps curls, and dips promote this range of motion to help improve shoulder functionality.
“Rear delt flys, dips, and low cable bicep curls are a really good way to reinstate some of that movement quality and the properties associated at the scapula and rib cage with getting your arm behind your body,” says Shallow.
A 2006 study in Physical Therapy establishes a connection between issues in shoulder functionality and scapular dysfunction. (1)
Dr. Shallow’s Arm Routine
Dr. Shallow highlighted a common oversight in arm training that occurs when individuals adopt a push-pull-leg split. He recommends a deliberate focus on arm training rather than piling arm training into other training days.
A lot of guys forego arm training for a push-pull-leg split. In longevity terms, you want train movement quality, not just lifting things quantitatively.
Dedicated arm training provides a unique opportunity to focus on key aspects of shoulder development that aren’t addressed during back or push days. These aspects encompass:
Shoulder Range of Motion
Shoulder Function
General Shoulder Movement
Dr. Shallow posits that training the shoulders for hyperextension is crucial. Many rely on the overhead range of motion as a standard measure of shoulder function. Still, Dr. Shallow believes how an athlete’s shoulder navigates hyperextension is equally indicative of its health.
The overhead range of motion…is a litmus test for shoulder function. There’s a lot to be gleaned from how someone moves their shoulders into hyperextension.
Dr. Shallow incorporates dedicated arm days into his training regimen. These sessions introduce the shoulders to unique positions that are rarely, if ever, achieved through exercises targeting larger upper-body muscle groups. For Dr. Shallow, arm days are critical for maintaining mobility and counteracting the lingering effects of past injuries.
This arm day has helped me stay on track, fighting against some chronic issues I have that stem from old injuries.
References
McClure, P. W., Michener, L. A., & Karduna, A. R. (2006). Shoulder function and 3-dimensional scapular kinematics in people with and without shoulder impingement syndrome. Physical therapy, 86(8), 1075–1090.
De Asha weighs 265 pounds (120 kilograms) in the off-season.
Last updated on June 18th, 2024
Chiseled arms are a testament to strength and dedication. Their aesthetics can exude authority, inspire awe, and are vital for a competitive bodybuilder’s success.
De Asha opened with cable triceps pushdowns via a feeder set to warm the elbows and enhance blood flow. He maintained a subtle forward lean and tucked his elbows to maximize triceps engagement.
Mosquera prioritized moving through his full range of motion (ROM), fully extending his elbows at the bottom of his ROM, and raising his hands to face level at the top, ensuring a deep triceps stretch with each repetition.
Overhead & & Reverse-GripTriceps Extensions
Maintaining a shoulder-width stance and upright torso, Mosquera initiated rope overhead extensions with his hands together at ear level. He spread his hands wide during eccentrics.
Before starting the reverse-grip extensions, De Asha pulled his shoulder blades back and down to ensure optimal lateral and medial triceps head activation. He employed controlled negatives and explosive concentrics with a pause in his fully shortened position. (1)
Machine Preacher Curls
The duo transitioned to machine preacher curls to bias their biceps. Mosquera maintained a steady rep cadence throughout, prioritizing a pause in the fully lengthened position for a deep stretch.
After hitting mechanical failure, De Asha performed lengthened partials to maximize biceps growth. This strategy aligns with a study published in the Sports (Basel) showing that training biceps in the initial ROM (0-68 degrees of elbow flexion) yields greater hypertrophy and overall strength gains than training in the final ROM (68-135 degrees). (2)
Unilateral Cable Bicep Curls & Cable Hammer Curls
Single-arm exercises are excellent for identifying and ironing out strength and muscle imbalances. De Asha performed four repetitions of cable curls on his left side before switching to his right. He repeated until reaching a total of 12 reps per arm.
The duo concluded their workout with three sets of cable hammer curls with a rope attachment to bias the brachialis and brachioradialis for increased biceps and forearm thickness.
Way Forward
Mosquera and De Asha must win an IFBB pro show before the Sept. 15th qualification deadline to secure their spots at the 2024 Mr. Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
De Asha has a busy season ahead. He plans to compete at the 2024 Dubai Pro (July 28), Italy Pro (Sept. 8), and Portugal Pro (July 7).
References
Wilk, M., Zajac, A., & Tufano, J. J. (2021). The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports medicine (Auckland, N.Z.), 51(8), 1629–1650. https://doi.org/10.1007/s40279-021-01465-2
Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at the Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39. https://doi.org/10.3390/sports11020039
Men’s Physique athlete Hadovic reveals his full-day diet to fuel muscle growth.
Last updated on June 18th, 2024
The lean bulking phase is a crucial step in contest preparation. It’s a balancing act of maximizing muscle gain while minimizing fat accumulation.
On June 11, 2024, Men’s Physique pro bodybuilder Sadik Hadzovic published a video on his YouTube channel, unveiling his off-season lean bulking diet, which consists of seven meals and snacks totaling 4,000 calories. Check out the video below:
Hadzovic prioritizes easily digestible carbohydrates and protein in his pre-workout meal, opting for the cream of rice and applesauce over heavier complex carbs like oats, which he believes can impede muscle pumps during training.
Creatine has been a staple in the 37-year-old Hadzovic’s diet for 18 years. He supplements with creatine regardless of whether he’s using performance-enhancing drugs, as creatine is the most researched sports supplement, and its effectiveness is undeniable. (1)
Hadzovic advises against using Splenda or sugar, especially for bodybuilders in a cutting phase. He suggests Stevia, cinnamon, or vanilla extract as healthier alternatives. Hadzovic advises serious athletes schedule time to meal prep, as it mitigates the temptation of unhealthy choices when feeling starved.
Snack
Hadzovic recommendsa small iced coffee with almond milk and Stevia from Dunkin’ for those who don’t prefer black coffee. This beverage has roughly 30 calories, and Stevia is a natural, calorie-free sweetener that doesn’t negatively affect gut health.
Meal Four
Chicken hibachi
White rice
Salad
Salmon sashimi
Find yourself a restaurant where you can eat clean.
Hadzovic’s typical weekly cheat meal involves burgers or pizzas. However, three to four days later, he does a ‘clean refeed’ to restore his glycogen stores.
Image via @sadikhadzovic on Instagram
Hadzovic added that cheat and refeed meals help maintain a strong metabolism and break the monotony of eating home-cooked meals daily.
Meal Five
Ground beef
Red potato
Sweet chili sauce
“You must have at least one red meat meal daily,” said Hadzovic. Red meat contains a high dose of creatine and can add fullness to the muscles.
Meal Six
Chicken breast
White rice
Peppers
Hadzovic preheats the oven to 450 degrees and cooks the chicken for 18 minutes. He travels to a local coffee shop and has his sixth meal with an iced coffee with almond milk and stevia.
Meal Seven
Liquid egg whites — Eight ounces
Whole egg — One
Almond butter — Two tablespoons
Earlier in his career, Hadzovic drank the liquid egg whites to save time. However, he has since transitioned to cooking them, as he finds it is better for his digestion.
Sadik Hadzovic’s Grocery Haul
Hadzovic’s shopping cart included:
Strawberries
Blueberries
Tomatoes
Red potatoes
CoQ10
Seasonings
Sweet chili sauce
While picking ground beef, Hadzovic recommends avoiding 80/20 (lean protein to fat ratios) and 85/15 options in favor of the 90/10 variety. He suggests flank steak and filet mignon are good options for those less constrained by their budget.
References
Persky, A. M., & Rawson, E. S. (2007). Safety of creatine supplementation. Sub-cellular biochemistry, 46, 275–289. https://doi.org/10.1007/978-1-4020-6486-9_14
You’ve seen the inspirational training montages. If they’re even remotely related to a boxer (Creed, anyone), you’ll be sure to see a whole lot of jump rope workouts right in there with chain pull-ups, dropping sweat into garbage bags, endless sprints, and fancy footwork.
Or maybe you’re coming from the CrossFit world instead of boxing. Or…you just want a way to train at home without a whole bunch of heavy, expensive equipment clogging your entryway and bank account.
Credit: bbernard / Shutterstock
No matter the reason you’re turning to jump ropes, they’re an unbeatable tool for cardio training. To help you jump into your training feet first, I sat down for a discussion with NCSF-certified personal trainer John Holt (who also happens to be one of the best Muay Thai fighters on the planet). He gave me three of the best jump rope workouts out there.
Try These 3 Best Jump Rope Workouts
In addition to being a CPT, Holt is also a certified instructor of several forms of unarmed combat, and was once one of the top-ranked Muay Thai fighters in the world. Without a doubt, Holt has spent plenty of time spinning jump ropes underneath his feet. Here are his recommendations.
10-Minute Beginner Jump Rope Workout
There are several ways to be a beginner at jumping rope. You might be aiming to do a couch-to-jump-rope program of sorts if you generally haven’t been a cardio person yet. Or you might be a strength athlete or even a runner who just hasn’t picked up a jump rope since the playground days.
“Before we worry about conditioning or intensity, I would focus on technique and rhythm,” says Holt. “The easiest way to teach this is to start with the crossover. It requires no leg coordination and just a very simple movement of making an X with your jump rope in front of your body and letting it pass to your right or left.”
The Workout
For a beginner workout that can help you develop all three facets of jumping rope—the cardiovascular, coordination, and endurance elements—Holt recommends incorporating the crossover rope pattern. This method familiarizes you with the movements of jumping rope, and it can also serve as an effective warm up or cool down.
“The crossover is a simple, whole beat movement,” adds Holt. “Once you can do the basic X-pattern, you can add in a single jump over the rope on the third beat. So you can go crossover left, crossover right, then jump over the rope with both feet. An excellent beginner 10-minute routine would be five two-minute rounds practicing this pattern.”
Five minutes: Crossover left, Crossover right, Jump
Two minutes: Rest
Five minutes: Crossover left, Crossover right, Jump
How Often to Do This Workout: Every day
Modifications
Make it Easier: Reduce the number of jumps in between X-pattern swings to one jump every second or third cycle.
Make it Harder: Increase the number of jumps in between each set of X-pattern swings to two or more jumps.
Coach’s Tip: Holt suggests that you use a metronome to assist with the timing of this pattern if you are having difficulty establishing a consistent jumping cadence.
Jump Rope HIIT Workout
With a jump rope in your hand, your rate of exertion is entirely self-governed, meaning that you can deliver an all-out effort in a confined space. Even if you have limited time to spare, you can still reap the benefits of a physically challenging workout. What’s more, you can develop substantial jumping power while strengthening the muscles of your glutes, quads, hamstrings and calves.
[Read More: The Best HIIT Cardio Workout for Beginners (+ Customizations for Every Fitness Level)]
“The jump rope is a unique tool that allows for simultaneous training of speed and intensity,” explains Holt. “These are vital traits for any athlete, and were especially useful to me during my pro fight career.”
The Workout
This high-intensity interval training (HIIT) workout will boost your endurance and jumping power. You will be giving it everything you have in 20-second bursts of speed and power with limited recovery time. Completing this collection of movements will make you fast and agile, with legs that are suitably conditioned for making jumps of all kinds.
“I have seen excellent progress with Tabata intervals to help athletes simultaneously develop endurance and power,” says Holt. “So 20 seconds of intense work, followed by a 10-second rest, which is an excellent opportunity to work on breath control and lowering the heart rate quickly. For combat athletes, I would also use this as time to work on keeping the hands up while fatigued.”
Complete three full rounds of the following routine:
20 seconds: Boxer shuffle
10 seconds: Rest
20 seconds: Two foot sprin g jumping
10 seconds: Rest
20 seconds: High knees
10 seconds: Rest
20 seconds: Double-unders
10 seconds: Rest
20 seconds: Alternate running forward five steps and backward five steps
10 seconds: Rest
20 seconds: Jumping jacks crossing ankles on the inward skip
How Often to Do This Workout: Every other day
Modifications
Make it Easier: Complete only one set of the workout, or replace the double-unders and spring jumps with regular fast-paced rope skipping.
Make it Harder: Complete five full rounds of the series.
Coach’s Tip: Holt suggests that you bring your feet up and forward at a 45-degree angle during double-unders, which may feel unnatural, but increases the likelihood of completing them in rhythm.
Jump Rope Cardio Workout
For an all-purpose cardiovascular jump rope workout, you have to pace yourself carefully, and you’ll also want to vary your fundamental movement pattern to keep yourself from getting bored. Because of his extensive background as a fighter, Holt recommends that you include a lot of different movements in your jump rope cardio, and also several different rope speeds.
“I was always taught to make your prep work more difficult than the actual fight, so by contrast the challenge of fighting is lessened,” says Holt. “For a scenario like this, I would coach athletes to work both high- and low-intensity variables in a freeform style to mimic the ever changing pace of a ring fight.”
This isn’t just for fighters, though: the same challenges will improve everything from power and stamina to coordination and breath control for any athlete.
The Workout
In keeping with his fighting background, Holt suggests structuring your training around a series of rounds, with plenty of rest, and plenty of variations in the way you move. This way, you train all of your energy systems while establishing a durable aerobic base.
“In the beginning, the goal isn’t to reach a high level of fatigue or increase your cardio, but to do each movement as perfectly as possible,” advises Holt. “It’s far better to take your time and eliminate bad habits before you try to push yourself. I would structure longer cardio routines based on the intervals of fight rounds, with the same rest times in between. For fighters, I would include maybe two to five extra rounds beyond the length of whatever fight they’re preparing for.”
Complete the following in two minute 10 rounds, with one minute of rest between rounds:
Round One: Regular rope skips
Round Two: Boxer shuffles
Round Three: Alternating feet every four skips
Round Four: High knees
Round Five: Feet moving in and out in a jumping jack pattern
Round Six: Regular rope kips
Round Seven: Boxer shuffles
Round Eight: Alternating feet every four skips
Round Nine: High knees
Round 10: Feet moving in and out in a jumping jack pattern
How Often to Do This Workout: Every other day
Modifications
Make it Easier: Decrease the number of rounds to five, or limit the jumping variety to regular skips and boxer shuffles.
Make it Harder: Increase the duration of each round to three minutes, limit the rest to 30 seconds, and do double-unders for the final 10 seconds of each round.
Coach’s Tip: If you want to make this feel more like fight training, Holt encourages you to scrap the plan and enlist the aid of a friend to call out different movements while your workout is ongoing.
How to Jump Rope Properly
Citing his time spent training as a professional fighter, Holt encourages you to ditch the weighted jump rope and exclusively train with traditional lightweight skipping ropes. He also encourages you to jump on surfaces conducive to continual jump rope training like wood floors, outdoor tracks, tennis courts, and even boxing rings. Finally, Holt insists that you start with the proper length of rope.
“Most places like Amazon carry nine-foot ropes, which work well for people under six feet tall,” suggests Holt. “Taller folks might need a 10-foot rope. An ideal rope should reach your armpit when you stand in the middle. You can also tie knots to shorten the rope as a reversible option; you could trim the rope, but you can’t add that length back.”
The Jump Rope Process
Hold the handles of the rope down at your sides in a relaxed, but firm grip.
Stand with your legs about shoulder-width apart.
Rotate from your wrists with minimal arm movement between your armpits and your elbows to raise the rope over your head and in front of your body.
Jump over the rope and allow it to pass beneath your feet.
Repeat the process as long as necessary.
Holt also wants you to make sure you retain the correct posture throughout the duration of your jump rope training.
“Keep your spine straight, your shoulders down, and your elbows close to your body,” instructs Holt. “Once you start jumping, regardless of variation, stay on the balls of your feet for the duration of the round.”
Benefits of Jump Rope Workouts
The low-impact nature of jump rope workouts makes them a tremendous tool to have in your arsenal. They are a safe means of achieving a host of highly sought-after physical benefits within a confined space. In fact, the unique all-in-one assortment of jump rope benefits might quickly make it your preferred means of cardiovascular training, over and above all others.
You’ll Get Stronger
Studies have demonstrated that jumping rope—especially when using a weighted rope—has been linked to strength gains in both the upper body and lower body. (1) You won’t receive the same gains you’d expect from consistent strength training, but jumping rope can be a solid contributor to that plan. It also pairs very easily with exercises like bodyweight squats and push-ups.
You’ll Improve Your Coordination
More than one study has linked jumping rope to improved coordination. (2) This should come as no surprise; an average routine will have you mastering single-leg jumps on your right foot, then have you transfer over to your alternate foot.
All of these complex movements take increasing levels of coordination and control to perform well.
Endurance
If you want to build up your cardiorespiratory endurance, the right jump rope routine can help to boost your endurance level as reliably as running outside or on a treadmill. One particular study showcased how jump rope training improved the three-kilometer running performance of amateur endurance runners. (3)
Weight Loss
Jumping rope can cause the exact sort of caloric burn that contributes to a calorie deficit, and ultimately results in fat loss. A 150-pound person who jumps rope at a pace of 100 to 120 skips per minute can expect to burn about 140 calories in 10 minutes.
Frequently Asked Questions
How long should I jump rope for a good workout?
A simple 10-minute jump rope workout can serve as a full-body workout that gets your heart rate up and burns plenty of calories (if that’s one of your goals). These workouts could also meaningfully boost your overall fitness level if they were repeated frequently enough.
Can I lose belly fat by jumping rope?
While jumping rope will not directlyburn belly fat, it can contribute to the creation of a caloric deficit. Therefore, jumping rope—in concert with a sustainable nutrition plan—can create the sort of caloric deficit that eventually results in the elimination of belly fat.
What is 10 minutes of jumping rope equivalent to?
The number of calories you are capable of burning during a jump rope workout is dependent upon your weight, and the intensity level of your jumping.
As an example, a 150-pound person who jumps rope at a pace of 100 to 120 skips per minute should expect to burn about 140 calories in 10 minutes. A 200-pound person should expect to burn nearly 190 calories under the same conditions.
References
Ozer D, Duzgun I, Baltaci G, Karacan S, Colakoglu F. The effects of rope or weighted rope jump training on strength, coordination and proprioception in adolescent female volleyball players. J Sports Med Phys Fitness. 2011 Jun;51(2):211-9.
Trecroci A, Cavaggioni L, Caccia R, Alberti G. Jump Rope Training: Balance and Motor Coordination in Preadolescent Soccer Players. J Sports Sci Med. 2015 Nov 24;14(4):792-8.
García-Pinillos F, Lago-Fuentes C, Latorre-Román PA, Pantoja-Vallejo A, Ramirez-Campillo R. Jump-Rope Training: Improved 3-km Time-Trial Performance in Endurance Runners via Enhanced Lower-Limb Reactivity and Foot-Arch Stiffness. Int J Sports Physiol Perform. 2020 Mar 12;15(7):927-933.
Pro bodybuilder and Celsius athlete Nick Walker still has fans talking about how he looked and performed in Teaneck, NJ, at the 2024 New York Pro on May 18. It was his second New York Pro title and third career win since turning pro in 2020.
Now, Walker and coach Matt Jansen have their sights set on the 2024 Mr. Olympia at Resorts World in Las Vegas, NV, on the weekend of Oct. 10-13. The 2021 Arnold Classic champion exudes confidence and has a legion of fans backing him up. He even practices his championship speech because he feels it is his destiny.
In BarBend‘s exclusive interview with Walker, he spoke about his experience in Teaneck, having to watch the 2023 Olympia from the sidelines due to his hamstring injury, his personal expectations at the 2024 Olympia, and why he feels he will defeat rivals Samson Dauda, Hadi Choopan, and reigning Mr. Olympia Derek Lunsford.
Editor’s note: the following interview has been lightly edited for readability.
BarBend(BB): How do you feel about your New York Pro victory compared to your first win in 2021?
NW: The prep for the first one was in Florida after I got my Pro card. After the 2020 Chicago Pro, I had time for an off-season to dial in. That one was fun, but this one, not so much.
I had a lot going on at once. Of course, I had the injury, but also a couple of deaths and other things as well. It was great to come home and prepare, but it was mentally challenging. I did not really feel like myself until four weeks out, but that made the victory that much sweeter when it was over.
BB: Now qualified for the 2024 Olympia, what are your prep plans?
NW: I will go to Florida to prepare with Matt (Jansen, his coach). We are both excited about that.
BB: Derek Lunsford, Hadi Choopan, and Samson Dauda battled for Mr. Olympia in 2023. How do you feel you compare to them?
NW: Being in the crowd watching them pissed me off because I thought I would have won. Some people hate hearing me say that, but I truly believe with the way I looked — and where my and Matt’s confidence was — it would have been one of the hardest battles.
BB: When analyzing their physiques, how do you compare favorably to them?
NW: Derek has one of the best back double biceps poses in the game. When you get everything from the upper back down to the lower back, the glutes, the adductors, and the hamstrings, I think I would have won the entire shot.
I also think I would have won the rear lat spread. You can give Lunsford the front double biceps and the front flat spread. The side triceps, side chest, and Most Muscular are mine.
BB: What about Hadi Choopan and Samson Dauda?
NW: Hadi was very hard from the front but not so much from the back. I think I was hard with every muscle group from all angles. All we had to do was fill out a bit, and it would have been game over. I don’t think Samson would have been in the top three if I was in there.
BB: What does your current training look like for prep?
NW: Matt has me doing a push, pull, and legs split right now. For the New York Pro prep, he had me doing a Dorian Yates-like split: Monday was shoulders and triceps, Tuesday was back, Wednesday was off, Thursday was chest and biceps, and Friday was legs.
We took weekends off and repeated the next week. We think that was great, but now Matt wants me to get more frequency in. So, we will do push, pull, off, legs, off, and keep repeating that.
BB: Do you prefer that training split?
NW: I really like it. We have done it before, and it allows me to get more rest and optimize my training.
BB: You have several business commitments during prep, including with Celsius. How do those commitments and your relocation to Florida affect prep?
NW: I am prepared for it. Life is not easy. There will be trials and tribulations. Last year was a really big one for me.
Image courtesy of Celcius.
I found out how human I am, but I am a big believer that everything happens for a reason. Bad things can happen for better things to align. I am happy with where things are going.
BB: 2024 is the 60th Mr. Olympia. If you win, you will be the 19th Mr. Olympia. How do you mentally prepare?
NW: I visualize myself holding that trophy every single year. That is the end goal, and I envision myself doing that every year. I even practice the speech I would give.
If you want to be Mr. Olympia, you need to conduct yourself like you are Mr. Olympia all year, and I feel like I do that. I believe that should be the case in all aspects of life. If you want to be something, you should act like you already are what it is you want to be before it happens.
2024 Mr. Olympia
Since Walker did not compete at the 2023 Olympia, he needed to win a pro show during the 2024 season to qualify for the 2024 Olympia. He achieved that with his New York Pro win and is not expected to compete again before taking the 2024 Mr. Olympia stage in Las Vegas on Oct. 10-13, 2024. His best Olympia finish to date is third in 2022.
You’re sold on the benefits of running, and you’re trying to figure out how to integrate a routine into your busy schedule. Your training plan is written out, your new running gear and running shoes have been shipped. All you need now is…motivation.
Credit: dotshock / Shutterstock
That’s the part you’re having the most difficulty with. You’re convinced that running in the morning will be easiest on your schedule, but can your energy levels at five in the morning really give you that many perks? Elite ultra-distance runner and certified expert running coach Lee Whitaker is primarily a morning runner, and he’ll take you through what you need to know.
How One Coach Started Running in the Morning
Though Whitaker often runs in the morning, he’ll be the first to tell you that he isn’t a natural early bird. Mid-morning is his favorite time of day to run because it prevents him from having to sacrifice too many hours of sleep. That dip in sleep quality (and quantity) is definitely something to try to avoid, especially before a long workday.
“A lot of it is just personal preference,” he explains. “Some of us are early risers. Some of us are night owls. Some of us don’t like to eat breakfast before a run. Some of us like to eat a huge breakfast in the morning. Personally, I don’t like to just wake up and go straight out the door and run. My body’s been asleep. I haven’t been able to warm up yet, and I’ll feel stiff. I need to be up for a little bit before I actually want to get outside and run.”
Still, Whitaker explains that a morning workout is still preferable to an evening run primarily because he has more control over his morning, and some intrusion is less likely to pop up in the morning that will interfere with his run. Whitaker chalks the biggest benefits of morning runs up to being primarily a matter of convenience rather than discrete health benefits.
“Running in the morning certainly gets it out of the way,” Whitaker says. “You can check it off the list and go manage the rest of the day. I also live in the South, and if you run in the morning before the sun is high in the sky, it’s way cooler. You can have a more quality run without the hot sun beating down on you in the middle of the day. In some people’s climates, that might not be as big of an advantage, but that’s certainly one here.”
Tips for Planning Your Morning Run
If you’ve decided to run in the morning either because you are feeling ambitious and eventually want to enter a race, or because you simply want to improve your health and start the day with some endorphins, it helps to heed advice from an experienced source. Here are a few tips that will help your morning run go off without a hitch, from the first stride to the last.
Prepare the Night Before
If you’re feeling motivated for some morning exercise, it’s a good idea to lay out running clothes and your fave running shoes so you can easily slip into them. This will help jumpstart your process of getting out the door at an unearthly time of the day.
Even more importantly, ensure that you get a restful sleep so that you can get the most out of your workout. You should also take additional steps if your morning run will lead you into some dark places—pun intended. Because some of the best running tips are about safety.
“You do want to wear some reflective gear and maybe headlamps or flashing lights,” Whitaker advises about the early hour. “I rarely run anywhere where there’s nobody out. Occasionally, I might run in the middle of nowhere, but most of us live in a suburb or city and want to be seen even though there’s a lot less traffic. You want to be seen, so wear your reflective gear.”
Establish a Favorable Morning Routine
Whitaker doesn’t relish the idea of setting his alarm clock and concedes that he would often prefer to hit the snooze button and head back to bed. Still, morning runs are a frequent feature of his marathon training efforts. So he plans ahead to make sure his run will kickstart his days instead of derailing them ahead of race day.
“My early morning runs typically mean that I’m up at least an hour before I actually go run,” says Whitaker. “In most cases, it’s probably two hours because I like to be awake for a while, have my breakfast, drink my coffee, chill for a while, and maybe watch a little TV or whatever. I just like to be up and moving and kind of get my brain working and my heart rate pumping and everything else before I go out for that run.”
Eat Food That Agrees With Your Body
There are conflicting study results concerning whether running on an empty stomach is preferable to running with a full stomach. (1) There are also studies hinting that eating carbohydrates before a run is typically advantageous to your workout. (2) In Whitaker’s opinion, it’s largely a matter of personal comfort and preference. Whatever approach to meals is most likely to guarantee that you get your miles in, that’s the approach you should take.
“I eat English muffins with peanut butter and honey before my morning runs,” says Whitaker. “It’s fairly easy to digest and has a good balance of carbs, protein, and fat. I try to avoid heavy, fatty foods before a run. It isn’t fun to be in the middle of a run and suddenly your stomach starts bothering you. It’s very distracting. You can’t run your best when you’re thinking about stomach discomfort.”
Take Breaks When Motivation Is Too Low
Even the most dedicated runners who have logged loads of training miles get sick of running. So if you’re feeling low on motivation from time to time, rest assured that you have plenty of company.
This also means that every runner has days when they need some additional motivation to get them out the door to start pounding the pavement, outside of simply boosting their wellness potential.
“There’s nothing wrong with having low motivation sometimes,” assures Whitaker. “The elite athletes I coach? They get tired, and so do I. You’re busy. You’ve got work or you’ve got school, and you’ve got friends you want to hang out with. There are so many things that impact how we feel, both physically and mentally, and there can be some monotony from running. In those cases, breaks are necessary. The key is not making those breaks too long.”
Frequently Asked Questions
Is it good to run as soon as you wake up?
A meta-analysis of training studies indicates that time of day may matter very little to training results, at least not in a way that can be broadly applied. (3) However, there is evidence that waking up to train early in the morning can disrupt your circadian rhythm when it’s combined with inadequate sleep. (4)
Is it good to run in the morning on an empty stomach?
There is a belief that it is beneficial to exercise in a fasted state early in the morning because you will burn more body fat that way. However, there are study results that indicate that there is no detectable advantage to training in a fasted state as opposed to consuming a small meal before training. (2)
What should I eat before a morning run?
There are study results that indicate pre-exercise carbohydrates can help improve performance in long-duration exercise. (1)
Is it good to run in the morning on an empty stomach?
There are study results that indicate pre-exercise carbohydrates can help improve performance in long-duration exercise. (1)
How do I run in the morning if I’m not a morning person?
There are several strategies you can employ to run in the morning if you are not naturally a morning person. One is to get a running buddy or to join a running group that trains in the morning for the sake of accountability. Another is to attempt to get to sleep earlier in the evening so that you are more refreshed and alert for morning exercise.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
References
Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr. 2014 Nov 18;11(1):54.
Rothschild JA, Kilding AE, Plews DJ. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020 Nov 12;12(11):3473.
Bruggisser F, Knaier R, Roth R, Wang W, Qian J, Scheer FAJL. Best Time of Day for Strength and Endurance Training to Improve Health and Performance? A Systematic Review with Meta-analysis. Sports Med Open. 2023 May 19;9(1):34.
Youngstedt SD. Delaying early morning workouts to protect sleep in two-a-day athletes. Front Physiol. 2024 Jan 16;15:1346761.
Banks will compete in the 2024 Dubai Pro on July 28, 2024.
Last updated on June 17th, 2024
A well-sculpted back isn’t just an aesthetic marvel; it’s often the deciding factor between victory and defeat in bodybuilding competitions. A V-taper, characterized by broad shoulders tapering down to a narrow waist, is even more crucial for Men’s Physique athletes. It accentuates the upper body, the sole focus of judging in the division.
Former Men’s Physique Olympia champion Erin Banks has one of the best backs in the pro circuit. On June 11, 2024, he published a video on his YouTube channel, sharing a grueling back workout routine to forge an Olympia-worthy physique.
Banks primes his muscles via single-arm lat pulldowns before tackling the more demanding compound movements later in the session. To accommodate his long arms, Banks performs single-arm lat pulldowns seated on the floor.
Prioritizing form over weight, Banks externally rotates his wrists during eccentrics to achieve a deeper lat stretch at the top.
T-Bar Rows
Banks emphasizes hand placement while performing T-bar rows, which is crucial in targeting specific areas of his back. He recommends a wider-than-shoulder-width grip to promote back width, a shoulder-width grip for mid-back training, and a neutral grip to enhance back thickness.
While maintaining his torso at 45 degrees, Banks grabbed the T-bar with a wide grip and flared his elbows during concentrics. He completed six sets of six repetitions.
Machine Low Rows
Banks trains his lower lats using machine low rows. He initiates each rep by retracting the scapula and lifting his chest off the pad during concentrics. The 36-year-old employs slow eccentrics to maximize time under tension (TUT) to promote hypertrophy. (1)
Behind-the-Neck Lat Pulldown
Banks sat backward on the lat pulldown machine and grabbed the bar with a wide, overhand grip. While maintaining a slight forward lean, he pulled the bar toward the nape of his neck.
Superset — Straight-Arm Lat Pulldown & Facepulls
Banks set the cable pulley to the top and used a rope attachment for the superset. With his torso at 45 degrees and elbows slightly flexed, Banks pulled the rope toward his thighs while spreading his hands apart. He paused in the bottom position and contracted the lats.
Image via @e_bankssss on Instagram
Although the rear delts are technically a part of the shoulder, Banks trains them on back day. Utilizing a neutral grip on the rope attachment, Banks pulled his elbows wide to shoulder height, pausing briefly at the top of his ROM to mimic the rear double biceps pose.
Where to Next?
Banks is expected to compete at the 2024 Dubai Pro on July 28, 2024. Banks is qualified for life to compete in the Men’s Physique Olympia as a former champion of the division.
References
Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
“The Conqueror” was one of eight winners at this show.
Last updated on June 17th, 2024
The 2024 Empro Classic Pro show was held on the weekend of June 14-15, 2024, in Alicante, Spain. It featured eight IFBB Pro League divisions, and if the winners of those shows had not already qualified, 2024 Olympia qualifications were awarded to them.
The weekend’s main event was the Men’s Open division. William Bonac left the stage as the champion.
This was Bonac’s first contest since the 2023 Arnold Classic, where he finished in seventh place. This win qualifies Bonac for his 10th career Mr. Olympia appearance.
Classic Physique Winner — Jose Manuel Munoz Quiles
Jose Manuel Munoz Quiles turned pro at the 2023 NPC Worldwide Ben Weider Classic Spain contest. He made the most out of his first pro show in 2024, earning a perfect score on the scorecards for his first pro win. He qualified for the 2024 Classic Physique Olympia.
Men’s Physique Winner — Sidy Pouye
Sidy Pouye made his 2024 season debut at this contest and left the stage with his seventh pro win and a 2024 Olympia qualification. Pouye was the best out of 31 athletes, which included runner-up Matheus Nery Oliveira and third-place finisher Fabian Feber.
Pouye can now compete on the Olympia stage for the second straight year. He finished outside the top 15 in 2023.
Women’s Bodybuilding Winner — Nadia Capotosto
There were six athletes in the Women’s Bodybuilding contest. Nadia Capotosto won with a perfect score from the judges. Capotosto was previously third overall at the 2024 Toronto Pro Supershow but appeared leaner at this contest.
Figure Winner — Lena Ramsteiner
Lena Ramsteiner was already 2024 Olympia-qualified thanks to her Toronto Pro Supershow victory. This was Ramsteiner’s third pro win overall.
Ramsteiner’s win here blocked a 2024 Olympia invite from being issued. Runner-up Jenny Kurth, third-place finisher Nadine Claudia Huber, and the rest of the field have until Sept. 15, 2024 to win a show to join Ramsteiner on the Figure Olympia stage.
Bikini Division Winner — Antonia Pettersson
This was Antonia Petterson’s first contest of 2024 and second career pro show. The judges felt she was the clear winner and awarded her eligibility to make her Olympia debut.
Petterson held off 30 opponents, including second-place finisher Rukiye Solak and bronze medalist Lisa Reith, both of whom have Olympia experience.
Women’s Physique Winner — Sandra Knezevic
Some thought the Women’s Physique contest title would be a clash between Paula Ranta and Julia Schrade, who finished second and third, respectively, behind winner Sandra Knezevic.
Knezevic returned to the stage after a five-year absence and has already qualified for the 2024 Olympia. If she competes in Las Vegas, it will be her Olympia debut.
Wellness Winner — Leonida Ciobu
Leonida Ciobu was the defending champion and a top-10 Wellness Olympia finisher going into this contest. As such, her win was not shocking. Ciobu is now a two-time champion of this contest and is set to return to the Wellness Olympia stage.
French phenom Tiffany Chapon is still a Junior but claimed her fourth Open world title at the 2024 International Powerlifting Federation (IPF) Classic World Championships (CWC) in Druskininkai, Lithuania.
Chapon broke the 47KG class squat world record twice in a single session. She took 163 kilograms for her second attempt and then extended it to a colossal 165.5 kilogram. Take a look at the record-breaking lift below, courtesy of the IPF’s Instagram page:
A former boxer, Chapon squats with a narrow stance and toes pointing forward. This has become known as “the French style,” as so many lightweight female French powerlifters use it. The style has gained popularity following the success of the French team. Four of the lightest five weight classes have French names on the squat world records.
Chapon used wrist wraps, knee sleeves, and a lifting belt to assist her in the squat. She looked down at the ground throughout the lift, which is typical for her. The descent was smooth, but there were signs of struggle as Chapon came out of the hole. She locked it out successfully and wrote her name on the squat world record for the seventh time.
The record came during Chapon’s title defense, and her closest rival was last year’s silver medallist, Jessica Espinal of the USA. Chapon’s world record squat initially put her in the lead, but she struggled on the bench press, only scoring her 97.5-kilogram opener.
When Chapon missed her second deadlift attempt, Espinal closed the gap to only 10 kilograms with a Junior world record deadlift of 177.5 kilograms. The challenge came to naught when Chapon hit 170 kilograms for her final deadlift, breaking the total world record with 433 kilograms. Even with only six successful lifts, Chapon was still far ahead.
