💪 6 Reasons to Get Hyped for the 2022 Olympia

Today is officially Throw Out Your Leftovers Day, so give any Thanksgiving remnants in your fridge the old heave-ho. We'll forgive a few last bites of turkey on the way out. We're all about protein, after all.

Before we start, today’s newsletter is sponsored by Chirp. If you’re dealing with back pain, a stiff neck, or tight muscles, a quick roll on a Chirp Wheel can provide the relief you need to get back in the game. Take advantage of Chirp's latest sale right now.

We’re less than three weeks away from the 2022 Olympia, and if you need to catch up on all the drama, we’ve rounded up six storylines we’re keeping an eye on.

🎵 Tis the season to start bulking🎵 We weigh the pros and cons of dirty bulking to figure out if all those calories are worth the gains that follow.

A wide pair of boulder shoulders can put any physique over the top. And to really build them up, you should familiarize yourself with these 10 lateral raise variations.

OLYMPIA 2022

Vets and Newcomers Collide This December

​​The entire sport of bodybuilding revolves around Olympia Weekend. It’s here that first-time winners become household names and multi-time champs become icons. While the Mr. Olympia competition is the weekend's highlight, every division gets a chance to shine at the O, from Classic Physique and 212 to Bikini and Women’s Bodybuilding.

And just like Super Bowl weekend or the World Series, there is plenty of drama to indulge in as we head into the biggest bodybuilding showdown of the year from December 16-18. Can Big Ramy solidify his dynasty? Who will come out on top in the most stacked Bikini roster in recent memory? We’re breaking down six of the biggest storylines to watch at the 2022 Olympia.

NUTRITION

The Truth Behind Dirty Bulking

The term dirty bulking refers to the practice of eliminating a set caloric goal for the day and instead opting to consume as much food as possible. It’s sometimes jokingly referred to as a “see-food” diet, which you probably participated in over Thanksgiving weekend.

Bodybuilders utilize dirty bulks as an extreme method to ensure they ingest adequate calories and macronutrients to fuel their training and enable muscular hypertrophy. This practice tends to be accompanied by significant gains in both scale weight and body fat as well. But while the increased muscle mass is for real, is it really worth it to gorge for the sake of gains?

We examine the science and methodology behind dirty bulking to help you make an informed decision about your approach to healthy and sustainable weight gain.

FROM OUR SPONSOR

Roll Your Way to Relief

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EXERCISE TIPS

Shoulder the Load

One of the most coveted features on a bodybuilder is a V-taper, where a pair of broad shoulders and a wide back lead down to a slim, hardened midsection. It’s a look that takes time, patience, and gym smarts to achieve. But to even have a shot at it, you need to start paying attention to the lateral heads of the deltoid, which give your shoulders visible width.

You can target this body part by integrating lateral raises into your routine — this exercise is perfect for improving your shoulders’ size, strength, and joint health. And if you really want to get serious about the V, you can take things even further. Here are 10 lateral raise variations to refresh your workouts and provide your muscles with new stimuli to help you get rounded delts.

THE DROPSET

Brett Wilkin’s Redemption

• Though Brett Wilkin failed to qualify for the 2022 Mr. Olympia, his first-place finish at Sunday's Bigman Weekend Pro officially made him the first bodybuilder to qualify for the 2023 Mr. O.

• Some of you won't like hearing this: If you want to hit heavier squats and deadlifts, you should master the side plank for a stronger core. Here’s how to do it right.

• Is running or rowing better cardio for bodybuilders? We compare both in detail so you can make a sound choice.

SOUND OFF!

Sandow Showdown

THE RESULTS ARE IN!

Walker's Time

In the November 22, 2022, edition of The Ripped Report, we asked where you think Nick Walker will place at the 2022 Mr. Olympia. Here's how you voted:

1. Runner-up (25.8%)

2. He'll win it all (24.2%)

3. Third (24.2%)

4. Top five (21.0%)

5. Top 10 (4.8%)

6. Top 15 (0.0%)