7 Reasons You’re Not Getting Stronger

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Here’s what we have for you today: 

• We get into the squat vs. deadlift debate for strength and hypertrophy

• Seven reasons you’ve reached a strength plateau and how to bust through it

• The ace up the reigning Mr. Olympia Derek Lunsford’s sleeve for the 2024 Olympia

• And be sure to follow along here from October 11-12 for live Mr. Olympia coverage

TRAINING 

Squats vs. Deadlifts

Squats and deadlifts are the most powerful exercises for building strength and muscle mass. But which one truly reigns supreme? In this long-overdue debate, we compare these movements across crucial aspects such as strength, mass, and power, helping you determine which exercise to incorporate into your training plan to achieve your goals.

While both are compound movements that enhance full-body strength, they differ significantly in biomechanics — specifically, the hip hinge in deadlifts versus the squat movement. These distinctions make each exercise uniquely suited to different objectives.

Discover which exercise is optimal for developing a more significant back, bigger legs, and stronger glutes. We’ll also explore how to perform squats and deadlifts effectively, examine their differences and similarities, and provide guidance on how to program them into your training.

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TRAINING TIPS 

Plateau Busters

Have you hit a plateau in your strength training? This is a common experience for seasoned lifters who have moved beyond their initial gains. Perhaps you've experimented with advanced techniques like drop sets and supersets yet still find it challenging to add more weight to your lifts. In the article below, we dive into seven reasons you’re not getting any stronger and how to overcome these obstacles.

Several factors can contribute to a lifting stall, ranging from frequent changes in your workout routine to improper execution of progressive overload and issues with sleep and calories consumed. You can regain momentum by making a few strategic adjustments — such as altering your workout timing and focusing on specific overload variables — and continue progressing as you did when you first started lifting. 

BODYBUILDING 

Ace Up Lunsford’s Sleeve

Elite bodybuilders with the muscle and conditioning to compete on the Olympia stage train rigorously, employing advanced training protocols and a strict diet. So, what advantage does the reigning Mr. Olympia Derek Lunsford have over his rivals?

With the 2023 Mr. Olympia not having to defend his title the following year, the competition landscape opens up significantly. This allows him to closely observe his competitors and enjoy an extended offseason to enhance his physique without the pressure of contest prep. Check out four-time Mr. Olympia Jay Cutler’s insights on Derek Lunsford’s potential advantage at the 2024 Olympia.

THE DROP SET

Follow Our Olympia Coverage

• Olympia pre-judging and finals start today and run through Saturday night. Follow our live results page for up-to-the-minute updates on all 11 divisional showdowns taking place in Vegas.

• Looking for a way to dial up your workout intensity? We’ve got you covered with our review of Ryse pre-workout.

• Men’s Physique competitor Diogo Montenegro has withdrawn from the 2024 Olympia. See his Instagram post and reasoning here.