8 Exercises to Build a Stronger Lower Back

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• Why Wesley Vissers underperformed at the Arnold

• 8 exercises to protect and strengthen your lower back

• 10 best mass gainers on the market

BODYBUILDING

Vissers’ Arnold Classic Malfunction 

Wesley Vissers, the 2024 Arnold Classic Physique champion, faced an unexpected setback after finishing fifth at this year’s show. In the days leading up to the competition, Vissers fell ill with what he thought was food poisoning. This sudden illness caused him to plummet from 115 kilograms to 108.1 kilograms — a weight he hadn't seen since his amateur days.

Despite efforts to recover through carb-loading, the significant caloric deficit took a toll on his muscle tissue. Vissers and his team believe the illness may have stemmed from the immense physical stress of five years of relentless training and strict nutrition with no extended breaks.

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TRAINING

I’ve Got Your Back 

The lower back muscles are often overlooked in workout routines, yet they play a vital role in stability and movement for maintaining a strong and functional body. (And let’s not forget — bodybuilding competitions are often won from the back!) Below, we’ll dive into the eight most effective exercises to target the erector spinae muscles with the same focus as those muscle groups you see in the mirror.

Deadlifts naturally make the list — they’re one of the most powerful lifts for building overall strength and are highly effective at engaging the lower back. However, relying solely on deadlifts won’t fully develop or strengthen your posterior chain. Complement them with exercises like good mornings, 45-degree back extensions, and Jefferson curls to build a strong, resilient lower back. Read on to discover their benefits and how to perform them properly.

NUTRITION 

10 Best Mass Gainers of 2025

Building muscle mass, also known as bulking, requires more calories than you burn. Focusing on whole, nutrient-dense foods is key to maximizing lean muscle gains while keeping the fat at bay. However, meeting your calorie needs solely through whole foods can be challenging, which is where a high-quality mass gainer can help.

Not all mass gainers are created equal, though. The best options are developed with input from expert nutritionists and registered dietitians, packed with clean calories and balanced macros, and free from excessive sugar or harmful additives. To help you find the perfect fit, we’ve rounded up the top 10 mass gainers of 2025. Whether you’re vegan, on a budget, or simply looking for great taste, we’ve got you covered.

THE DROP SET 

• Seven-time Mr. Olympia Phil Heath gave insight into the 2025 Arnold Classic results. This is why he agrees with the judge's scorecard. 

• Not all chest gains come from free weights like the bench press. Here’s how the chest press machine can help you break past any pec growth plateaus. 

• The 2025 Musclecontest Campinas Pro is set for Saturday, March 15, 2025, in Campinas, Brazil. Read our full preview of the action.

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