💪 1 Tip for a Bigger Chest

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Here’s what we have for you today: 

• Two-time Mr. Olympia Mamdouh “Big Ramy” Elssbiay has decided not to compete at the 2024 Olympia

• How to properly utilize drop sets during your chest workout 

• Jay Cutler’s top 10 bodybuilding tips 

BODYBUILDING 

No Sandow for Big Ramy

In a recent interview with BarBend, Olympia President Dan Solomon announced that Mamdouh “Big Ramy” Elssbiay will not compete in the 2024 Mr. Olympia contest, part of the 60th edition scheduled for October 10-13 in Las Vegas, NV. Despite being a leading contender in the Men’s Open category, the back-to-back Mr. Olympia champion (2020-2021) has not graced the Olympia stage since finishing fifth at the 2022 event. 

His absence opens up opportunities for other top athletes, including 2023 Mr. Olympia runner-up Hadi Choopan, bronze medalist Samson Dauda, and 2024 NY Pro winner Nick Walker.

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TRAINING 

Drop It Like It’s Hot 

In addition to crucial compound movements like the barbell bench press, advanced training techniques such as drop sets — where weight is gradually reduced after reaching failure in a set — are essential for maximizing chest gains. Dr. Mike Israetel, Ph.D. in Sport Physiology, guided IFBB Pro bodybuilder Nyle Nayga through a 30-minute chest workout centered on hypertrophy, utilizing drop sets and supersets.

During Nayga's session, Dr. Israetel incorporated drop sets on the machine chest press. The converging line of pull in the flat machine press allowed Nayga to achieve a full stretch at the bottom and a complete contraction at the top of his range of motion, making it an ideal choice for drop sets.

A clinical study has shown that a single drop set can yield greater muscle gains than three traditional sets of resistance training. Below, you’ll find guidance on effectively implementing drop sets and supersets into your chest workout for enhanced hypertrophy.

TRAINING TIPS 

Cutler’s Top 10 

You must go beyond the right exercises and diet to achieve a physique that rivals a Mr. Olympia champion. To give yourself an edge over the competition (including the gym bro lifting beside you), we've gathered the top bodybuilding tips from four-time Mr. Olympia winner Jay Cutler.

Cutler delves into the intricate details of sculpting your best physique while maximizing muscle growth and minimizing body fat. His advice covers various aspects, including meal timing, frequency, optimal rest periods, strategies for developing the lower lats, and his perspective on steroids, among other topics. Discover what to eat before a leg workout, how many meals to consume daily for optimal gains, and why he champions the importance of building your physique naturally.

THE DROP SET

Previewing the Olympia

• The 60th edition of the Mr. Olympia is just a few weeks away. In our exclusive interview with Olympia President Dan Solomon, he discussed why the 2024 contest may be the biggest of the century. 

• The 2024 New York Pro Classic Physique champ Matt Greggo is gearing up for the 2024 Olympia. Here’s the biceps workout he’s doing to show up with guns. 

• Do you lose muscle and gain body fat as you age? Bodybuilding legend Vince Taylor goes against the grain to be shredded beyond 60.