An Olympia Shakeup

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Here’s what we’ve got for you: 

• Nick Walker withdraws from the 2024 Mr. Olympia

• Four-time Mr. Olympia Jay Cutler’s workout to build monster delts

• How bodybuilding posing can burn just as many calories as cardio 

• Why bent-over rows are horrible for lat development 

OLYMPIA NEWS

Walker Out Again

Men’s Open bodybuilder and 2024 New York Pro champion Nick Walker is officially OUT of this weekend’s Mr. Olympia contest. This is the second consecutive year that Walker will miss bodybuilding’s biggest contest.

Walker and coach Matt Jansen released a video on Walker’s YouTube channel on Oct. 5, sharing the news and explaining their reasoning for withdrawing from the contest. Click the link below for more.

A MESSAGE FROM LUMEN

Understand Your Metabolism

If you’ve been dieting, lifting weights, and doing cardio without seeing the results you want, you might be missing out on one key piece of the puzzle: your metabolism. And with Lumen, you can get a better understanding of your metabolism right at your fingertips. 

Lumen is the world's first portable device that measures your metabolism with a single breath by tracking your CO₂ concentration. With the help of Lumen, you receive:

• Guidance on whether you are burning fat or carbs as fuel so you can choose your pre-workout meal accordingly

• Pointers on how to improve your nutrition, workouts, sleep, and stress management

• A personalized nutrition plan for the entire day based on your measurements so you know whether your body needs a low-carb or low-fat day.

• Complete macro breakdown that leads to improved metabolic flexibility, which is your body's efficiency in shifting between using fats and carbs

The result of all this data? More sustainable muscle growth and fat loss tailored to your individual needs and goals.

If you want to unlock the potential of your metabolism and start crushing your fitness goals, read more about Lumen here. Right now, Ripped Report readers will get an exclusive 15% discount on their purchase.

BODYBUILDING 

Cut-Up Delts 

During his competitive years, four-time Mr. Olympia Jay Cutler followed a specific shoulder training regimen that helped him achieve his impressive delts. Even today, he maintains a bodybuilder's physique and shares insights into his shoulder lifting routine.

His delt workout features six exercises, each consisting of three sets of 10 to 12 reps — that’s the sweet spot for promoting muscle hypertrophy. Though Cutler prefers the isolation and consistent time under tension provided by machine movements, he also incorporates some dumbbell work for a well-rounded routine. Discover his complete shoulder routine below and follow along next time you’re at the gym.

TRAINING RESEARCH 

Strike a Pose

Did you think posing was just about flexing your muscles and preparing for the bodybuilding stage? Think again! Recent research indicates that posing can burn as many calories as traditional cardio. 

A study published in the journal Applied Physiology, Nutrition, and Metabolism examined the calories burned during posing among 15 competitive bodybuilders in contest preparation. The researchers measured the athletes' oxygen consumption, metabolic equivalents (METs), and total estimated energy expenditure across 12 bodybuilding poses, revealing physiological responses comparable to jogging.

So, should you just ditch your treadmill and flex your biceps instead? Read our analysis below before you make any rash decisions.

WORKOUT TIPS 

Ditch the Bent-Over Row? 

Barbell bent-over rows are often considered one of the most effective exercises for targeting the back muscles. But while they allow for heavy weights, they may not be the best choice if your goal is to develop larger lats, according to renowned bodybuilding coach Joe Bennett. 

He explains that the technique required for barbell bent-over rows fails to activate the lat muscles throughout their full range of motion, meaning you’re not stretching the muscle like you need to during the lift. For a better approach to building bigger lats, check out Bennett's anatomical analysis and recommended rowing variation that more effectively targets these muscles.

THE DROP SET 

Build a Titantic Torso 

• The 2024 Bikini Olympia is shaping up to be an epic showdown in Las Vegas. See which athletes have the advantage in our preview of the competition.

• Want to build a broader, stronger torso? Here are chest and back workouts to try for all lifting levels. 

• Examine the full history of the prestigious Ms. Olympia competition.