Throughout my more than two decades of training, I’ve used a wide variety of plates, including plates with handles, bumper plates, and everything in between. I know which ones are better suited for different types of training, including powerlifting, CrossFit, Olympic weightlifting, and general strength training. That’s why I created the list of best weight plates below — to help you find the right ones for your style of training.

How We Chose the Best Weight Plates

We chose the plates on this list based on a combination of first-hand experience, research, and customer reviews. Our team members have used the products below in their home or commercial gyms, and we’ve also tried nearly a dozen sets of weight plates in our Breaking Muscle testing facility. We considered different price points, types of training, and training environments to come up with the list below.

Whether you’re looking for bumper plates, cast iron weight plates, or even plates with handles, we committed the time to finding the best of the best. If we wouldn’t want them in our home gyms, we won’t recommend them for yours.

Our Top Picks for the Best Weight Plates

• Best Weight Plates Overall: REP Fitness Black Bumper Plates
• Best Budget Weight Plates: REP Fitness Old School Iron Plates
• Best Rubber Weight Plates: Rogue Echo Bumper Plates
• Best Iron Weight Plates: Bells of Steel E-Coat Machined Iron Plates
• Best Steel Weight Plates: Rogue Calibrated Steel Plates
• Best Urethane Weight Plates: Titan Urethane Bumper Plates
• Best Bumper Weight Plates: PRx Crumb Bumper Plates
• Best Weight Plates With Handles: Force USA Rubber Coated Olympic Weight Plates
• Best Olympic Plates: Eleiko IWF Weightlifting Training Plate

Best Weight Plates Overall: REP Fitness Black Bumper Plates

REP Fitness Black Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Rubber, steel inserts
• Thickness: One to 2.8 inches

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The REP Fitness Black Bumper Plates are our top overall pick because of their durability and versatility. The rubber they are made out of can withstand a lot of use and still provide the necessary resistance for your progressive strength workouts. The rubber also allows the plates to bounce when they are dropped because it absorbs the force from the drop, helping to protect your floor from damage.

Bumper plates’ “bounciness” is often determined by a shore A durometer rating that measures the hardness of the rubber on a scale of zero to 100. The higher the score, the less likely the plates will bounce. REP hasn’t disclosed the durometer rating of the Black Bumper Plates but states that they have a low bounce, so we think it’s safe to assume that the durometer rating is somewhere between 80 and 90.

They can be used for Olympic weightlifting, CrossFit, and even beginner-level workouts. Even though the 45-pound plates are thick (2.8 inches), they’re not so thick that they take up excess space on the barbell sleeve. They also won’t take up too much room on a storage rack. (For perspective, 45-pound cast iron plates tend to be around 1.5 inches thick, while some 45-pound bumper plates can be more than three inches thick.)

You can buy REP’s Black Bumper Plates in pairs ranging from 10 to 45 pounds as well as sets ranging from 160 to 340 pounds. The white letters and numbers stand out against the black rubber, giving them a sharp aesthetic and allowing you to easily identify the plates you need.

A bonus point for these REP plates, specifically, is that the 10-pound plates are about an inch thick, whereas other brands’ 10-pound plates are around 0.8 inches. Those other brands discourage dropping a barbell loaded with only 10-pound plates because the plates can bend, which some refer to as “taco-ing.” However, you can drop the REP 10-pound plates, as their thickness makes them less prone to bending.

Best Budget Weight Plates: REP Fitness Old School Iron Plates

REP Fitness Old School Iron Plates

• Weight range: 2.5 to 45 pounds
• Weight tolerance: Three percent
• Materials: Iron
• Thickness: 0.5 to 1.5 inches

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If you want to save money or are shooting for a more hardcore look in your home gym, these REP Fitness Old School Iron Plates fit the bill nicely. The raised lips make the plates easier to hold and load onto your favorite barbell. They’re about half the thickness of bumper plates because they are made of iron, which is denser, so you can load more of them onto the bar. 

The REP Fitness Iron Plates range in weight from 2.5 to 45 pounds, and the smaller 2.5- and five-pound change plates allow you to progress more gradually if needed. This is especially helpful on lifts like the overhead press, in which many lifters struggle to make large jumps in weight.

Since the plates aren’t machined, they may have dings, chips, or other small imperfections. This shouldn’t affect their performance, however. They also may potentially collect rust over time, but they are still reliable for general fitness and strength training. Even powerlifters will get good use from them, though they aren’t ideal for CrossFit or Olympic weightlifting since they can’t be dropped. Dropping a barbell loaded with iron plates can ruin your floor, and the metal-on-metal friction can cause excess wear and tear on the barbell.

The REP Old School Iron Plates have a three-percent weight tolerance, meaning their listed weight must be within three percent of their actual weight. This is sufficient for most lifters, but if you want to ensure your weights are more precise, you may want to consider calibrated plates instead. Calibrated plates must be within one percent (or less) of their listed weight.

Best Rubber Weight Plates: Rogue Echo Bumper Plates

Rogue Fitness Echo Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Virgin rubber, stainless steel inserts
• Thickness: 0.83 to 2.4 inches

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The Rogue Fitness Echo Bumper Plates range from $45 for 10-pound plates to 260-pound sets for less than $600. This is beneficial for lifters on a budget who want to use rubber plates for exercises such as snatches that may call for the weight to be dropped after each rep. The plates are also ideal for CrossFitters who don’t want to spend a lot of cash, as you can use them for high-rep deadlifts, power snatches, or other barbell movements in your workouts of the day (WODs).

The diameter of these plates (450 millimeters) is equivalent to the specifications set by the International Weightlifting Federation (IWF), though they aren’t the same as the plates you’d use in a competition setting. Competition bumpers are color-coded and are often thinner than training bumper plates. But competitive Olympic weightlifters can still use them in training because they are durable and have a dead bounce. According to Rogue, they have a shore A durometer of 88.

The Echo Bumper Plates are available in 10-, 15-, 25-, 35-, and 45-pound options. The 10- and 15-pound plates only come with a 90-day warranty, but the rest have a three-year warranty.

It’s important to note that the 10-pound plates can’t be dropped when used on their own. They’re only 0.8 inches thick and can bend or crack if they’re dropped. Amanda Dvorak, an editor on the Breaking Muscle team, tested the plates and noted how thin the 10-pounders were in person. You definitely don’t want to go against Rogue’s advice and drop them.

However, the rubber covering makes them suitable for indoor or outdoor workouts. We also like the contrast of white lettering and numbers against black rubber. Amanda commented on the sharpness of this aesthetic and how easy it was to pick out the weights she needed when she tested them for her workouts.

RELATED: Best Squat Racks for Small Spaces, Beginners, and More

Best Iron Weight Plates: Bells of Steel E-Coat Machined Iron Plates

Bells Of Steel E-Coat Machined Iron Weight Plates

• Weight range: 2.5 to 45 pounds
• Weight tolerance: One to three percent
• Materials: Cast iron
• Thickness: 0.5 to 1.2 inches

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We consider the Bells of Steel E-Coat Machined Iron Plates the best iron weight plates due to their high-quality craftsmanship and durability. The shiny e-coat gives them a sleek, glossy appearance and helps prevent rust. If you train in a non-climate-controlled room such as a shed or barn, this can be very important, as rust can negatively diminish the life of the plates.

Coming in at 0.5 to 1.2 inches thick, these plates are thinner than most competitor plates, which can be more than 1.5 inches thick. You’ll be able to fit more plates on the bar for heavy squats and deadlifts. They fit snugly on the barbell thanks to their 1.99-inch hole diameter (Olympic barbells have sleeves that are around two inches in diameter) and are less likely to shake or bounce while you’re moving the bar. That can help provide smoother reps while you’re performing your sets. 

The machined manufacturing process that Bells of Steel utilizes results in plates with a smoother edge that makes them more comfortable to handle. Even though the lip isn’t as deep as it is on other brands’ plates, you can still easily hold onto the plates when loading or unloading the barbell or moving them around your gym.

The plates are available in 2.5 to 45 pounds. The 2.5- to 10-pound plates have a weight tolerance of three percent, and the 25- to 45-pound plates have a weight tolerance of one percent. This means that a 10-pound plate may weigh 9.7 pounds, while a 45-pound plate may weigh 44.55 pounds.

The actual weight will be close enough to the listed weight that most casual lifters won’t notice a significant difference in their workouts. But if you’re a competitive powerlifter, you may want to consider plates with a smaller weight tolerance of 10 grams (0.002 pounds) to ensure your weights are as accurate as possible for your training.

Best Steel Weight Plates: Rogue Calibrated Steel Plates

Rogue Calibrated Steel Plates

• Weight range: 0.25 to 55 pounds
• Weight tolerance: 10 grams
• Materials: Steel 
• Thickness: 4.5 to 27 millimeters

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The Rogue Fitness Calibrated Steel Plates are made for heavy training. They’re so thin that you can use them to load up to 1,500 pounds on a traditional Olympic bar — the 55-pound plate is just 27 millimeters (one inch) thick. There aren’t many people training in a home gym that would need that much weight, but you can fit as many plates as you need on the bar with space to spare. 

Unlike rubber plates, steel plates are not meant to be dropped, so they aren’t the best choice for Olympic weightlifting. But powerlifters and strength training enthusiasts will appreciate both the color-coded plates and how precise they are. The colors represent universal standards for various weights:

• Red = 55 pounds / 25 kilograms
• Blue = 45 pounds / 20 kilograms
• Yellow = 35 pounds / 15 kilograms
• Green = 25 pounds / 10 kilograms
• White = 10 pounds / 5 kilograms
• Black = 5 pounds / 2.5 kilograms

The Rogue Calibrated Steel Plates are verified to be within 10 grams (0.002 pounds) of the number listed on the plate. If you want to have absolute confidence in the weight you’re attempting to lift, you should opt for calibrated plates like these.

The kilogram plates are approved by the International Powerlifting Federation (IPF), which is considered the top powerlifting league in the world. The pound plates are not approved because the IPF uses kilos to determine weight in competition but are made with the same specifications. Both versions have a 50.4-millimeter collar opening and range from 90 millimeters to 450 millimeters in diameter.

There is a little extra investment that comes with the IPF certification for the kilo plates and the accuracy with which these plates are manufactured. The 45-pound pair costs around $225, but non-calibrated plates of the same weight from other brands cost closer to $150. Fortunately, you can be assured that the Rogue Calibrated Steel Plates will be there for every workout you take part in for the foreseeable future.

Best Urethane Weight Plates: Titan Urethane Bumper Plates

Titan Fitness Urethane Bumper Plates

• Weight range: 10 to 55 pounds
• Weight tolerance: One percent
• Materials: Urethane, chrome-plated steel disc insert
• Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)

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Urethane is a combination of rubber and plastic that is much more resistant to damage than other materials used to make plates. Urethane plates like the ones from Titan Fitness can withstand many drops, slams, and bounces that other materials may not.

The Titan Urethane Plates are very durable and would serve Olympic lifters well in training. Even though the colors are vibrant (they utilize the same color standards listed above in our review of the Rogue Calibrated Steel Plates), they have a simple look to them. Still, they do their job effectively and can withstand hundreds of drops. You can use them indoors or outdoors, and the colors shouldn’t fade, nor should the material crack or chip easily.

Furthermore, whether you buy them in pairs or in a full set, you won’t have to deal with the odor that is common with other rubber plates on the market.

They are thick, with the 55-pound plate coming in at 56 millimeters (2.2 inches), compared to steel or iron plates that often top out at about 1.5 inches thick. However, they’re still thinner than other regular bumper plates we’ve seen, which can be over three inches thick. They will take up space on the barbell, which may be a detriment to those who can squat or deadlift 400 to 500 pounds or more. However, this could also be a good thing because the weights can distribute the impact of the drop better than thinner plates.

Interestingly, even though they are supposed to have a dead bounce, Amanda Dvorak (Breaking Muscle’s Reviews Editor) didn’t find that to be the case when she tested them. She loaded a barbell with the 10-kilogram plates and noted that they rebounded pretty high when she dropped the bar from hip height. However, she didn’t test the heavier plates, and it’s possible that they have more of a dead bounce than the lighter ones since they’re thicker.

More durable gym equipment means a greater return on the investment, and that is what you’ll get with the urethane bumper plates from Titan.

RELATED: Best Weight Benches for Beginners, Small Spaces, With Racks, and More

Best Bumper Weight Plates: PRx Crumb Bumper Plates

PRx Crumb Rubber Bumper Plates

• Weight range: 10 to 45 pounds
• Weight tolerance: Unknown
• Materials: Recycled crumb rubber
• Thickness: 1.25 to 3.25 inches

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Crumb rubber plates are among the toughest on the market. They are made out of recycled rubber, which can be more durable than virgin rubber, and they shouldn’t cause significant floor damage when they are dropped. Furthermore, they will make less noise than other forms of rubber or iron plates.

The PRx Crumb Bumper Plates can be used for all levels of training in any environment. They are able to withstand numerous drops from overhead, though you shouldn’t drop a barbell loaded with only the 10- or 15-pound plates. They don’t have the thickness to support that kind of impact on their own.

The thicker plates like the 45’s will likely take up a lot of real estate on the barbell sleeve. PRx hasn’t disclosed the thickness of these plates, but other crumb bumper plates we’ve seen can be as thick as 3.9 inches. PRx’s crumb bumpers appear to be about the same thickness, which doesn’t surprise as since crumb bumper plates usually come from the same manufacturer. However, they provide a snug fit to the barbell sleeve, which will help cut down on the wear and tear of the bar.

You can get the PRx crumb bumper plates in solid black or choose color-flecked plates. They’re made with the same crumb rubber, but the color-flecked plates have little pops of color that correspond to the universal color-coding system described above.

Like all crumb bumper plates, the PRx plates are very bouncy. When Amanda Dvorak (an editor on the Breaking Muscle team) dropped a barbell loaded with the 45s from hip height, it rebounded a couple of inches above her knees. This is important to note if you don’t want your barbell to bounce uncontrollably and damage other equipment in your home gym.

Furthermore, Amanda found the plates to be slippery and difficult to handle when her hands got sweaty. She recommends toweling off your hands before handling the plates if you don’t want them to fall out of your grip.

Crumb rubber plates won’t ever be seen in a sanctioned powerlifting or Olympic weightlifting contest, but if you need big plates for a low price, crumb rubber is the way to go, and PRx has very high-quality products that you can count on for years.

Best Weight Plates With Handles: Force USA Rubber Coated Olympic Weight Plates

Force USA Rubber Coated Olympic Weight Plates

• Weight range: 2.5 to 45 pounds, 0.5 to 25 kilograms
• Weight tolerance: Unknown
• Materials: Iron with rubber coat
• Thickness: Unknown

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Force USA’s Rubber Coated Olympic Weight Plates are reliable weights and can be used for different exercises without a barbell since they have handles. For example, you can use them for lateral raises or bicep curls. The grip plates also have grooves in the handles to prevent them from slipping from your hands when loading them onto a barbell or storage rack.

They can’t be dropped on the floor like rubber bumper plates, but they would be a wonderful asset for general strength training in a garage gym setting. You can buy them in sets of four for the five- or 10-pound plates; in pairs for the 25-, 35-, or 45-pound plates; or in sets of up to 640 pounds.

The Force USA Rubber Coated Olympic Weight Plates are easy to maintain and care for. If you get chalk or dirt on them, you can simply wipe them with a damp rag and mild dish soap. They are also rust-resistant, making them an excellent option for humid garage or basement gyms. These plates can support you at the beginning of your fitness journey and provide the resistance you need as you get stronger and train harder.

RELATED: Best Trap Bars With Open Designs, Multiple Grips, and More

Best Olympic Plates: Eleiko IWF Weightlifting Training Plate

Eleiko IWF Weightlifting Training Plates

• Weight range: 10 to 25 kilograms
• Weight tolerance: 0.5 percent
• Materials: Rubber
• Thickness: 35 to 58 millimeters

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Eleiko is considered the brand for Olympic lifting, and these training bumper plates are almost identical to those used in International Weightlifting Federation (IWF) competitions. They are certified to be within 0.5 percent of the stated weight, which is among the lowest weight tolerance we’ve seen

They are easy to hold and slide onto the barbell due to their rounded edges and raised lips, and they have a minimal bounce. They can be dropped safely with minimal risk of injury to you or damage to your equipment. Because they’re made with SBR, a synthetic rubber known for its exceptional durability, you can expect them to last for years.

While the Eleiko IWF Weightlifting Training Plates can be used for bodybuilding and general fitness training, they’re a bit overkill for individuals who don’t compete in Olympic weightlifting. They don’t come in pairs, and a single plate can cost more than $400. This is nearly double the cost of competitor plates that are sold in pairs.

Furthermore, they are not available in pounds like the others on this list, as the IWF only recognizes kilograms in competition. 

Even though these plates are best for the snatch and clean and jerk, they can also be used for front squats, back squats, push presses, and plenty of other exercises. They don’t come in 2.5- or five-kilogram options, which may make progressive overload (gradual increases in weight) more challenging, but you can find other plates in those weights on Eleiko’s website.

Different Types of Weight Plates

There are various types of weight plates, and the training discipline you follow will determine which are best for you.

Rubber bumper plates are used in many commercial gyms for CrossFit and Olympic lifts. They can serve garage gym owners very well, too, because they can be dropped without the force from those drops damaging the center or outside of the plates, creating holes in the floor, or bending the barbell itself.

Rubber plates can be made from urethane, virgin rubber, or recycled crumb rubber. Crumb rubber is usually more cost-efficient but has a lower durometer rating and, therefore, a higher bounce. Urethane is durable and offers more of a dead bounce because it’s a harder material.

Cast iron or steel weights are more solid, and they are traditionally thinner. While bumper plates can be nearly four inches thick (especially if they are made of crumb rubber), iron and steel weights are usually only a couple of inches thick. That allows you to add more of them to a bar so you can train with more weight. The price point for iron plates is often lower than for rubber plates as well.

You can also find calibrated steel weight plates. They are designed to be within 0.25 percent or 10 grams of the listed weight. This is beneficial for competitive lifters who want to ensure the weights they lift in training are as accurate as possible, so they can feel more confident about their attempts during a meet.

Benefits of Weight Plates

Weight plates can almost be called an essential item on a list of must-have fitness equipment. Plates can be used on Olympic barbells or on specialty bars like trap bars to adjust the weight you’re attempting to lift, allowing you to gradually get stronger over time.

You can even use them as a training tool on their own. Plates with handles can be held and used as a form of resistance for movements such as shrugs, curls, and rows. You could also hold plates without handles with both hands to do exercises such as front raises or Russian twists.

What to Consider When Buying Weight Plates

Training Style and Goals

What training discipline you follow will help you determine the best weight plates to buy. Olympic lifters and CrossFitters should use rubber bumper plates so you can drop your barbell from overhead without causing damage to the plates, the bar, or your floor. However, powerlifters and individuals who don’t plan on dropping their weights may opt for iron or steel plates instead. Because they are thinner, you can add more of them to a barbell. 

Durability

If you know that you’ll use your weight plates often, you’ll want ones that will hold up to heavy use, such as urethane rubber plates. If you train outdoors or in a room that isn’t temperature-controlled, look for plates that can withstand hot and cold temperatures and being dropped on concrete. Crumb rubber plates won’t crack or chip easily when used on rough surfaces, but the steel inserts tend to pop out sooner because of how bouncy the plates are. This places more stress on the barbell and the plates, increasing the likelihood of the inserts popping off. Nearly any kind of bumper plate will have rust-resistance capabilities, but if you prefer metal plates, those with a powder coat or e-coat will be less susceptible to damage.

Budget

As with any other endeavor, you want to make sure your hard-earned money is being invested properly. Plates can cost anywhere from $1 per pound to as much as $5 per pound. The material and manufacturing of plates will factor in those costs.

Iron plates used to be much cheaper than bumper plates, as bumper plates have more material. However, the gap has closed within the last couple of years due to an increase in the cost of iron for the manufacturers.

Shipping and the origin of the material can also influence the price. If the materials are sourced from overseas or you live close to a particular brand, you likely won’t spend as much money.

Another thing to consider is whether you want to buy one pair of weight plates at a time or purchase a set with multiple pairs. In our experience, buying them in sets is the most cost-effective option.

It’s important to stay within a financial range you’re comfortable with, but I do suggest that investing in higher quality plates once would be better financially in the long run.

Warranty

If you’re going to part ways with your hard-earned dollars, then you want to know that you’re getting the best return on investment. If something goes wrong, then you should be able to get that money back. Most companies have solid warranties when it comes to gym equipment such as plates, dumbbells, and barbells. Check out those policies before you hit the order button.

Most bumper plates have two or three-year warranties for larger weights with smaller weights (10-15 pounds) having 90-day warranties due to how thin they can be and the likelihood they could suffer damage if dropped on their own. Consider all the above and think about your training environment so you can make the best choice possible.

Bumper Plates vs. Metal Plates

Bumper plates consist of a steel core with a thick rubber covering and are made to be dropped. Lifters consider them a safer option because there’s less risk of damage to your floor if you need to bail a lift. Because bumper plates are thicker, the weight is distributed further across the barbell and further away from your center of gravity. This can make the weight feel easier to lift.

Metal plates have been around for as long as the barbell itself and are traditionally thinner. They can be made out of cast iron or steel. You can’t drop them without the risk of damaging your floor since they don’t bounce like rubber plates. They’re also much noisier than bumper plates, and the noise can disrupt other individuals in your home.

Calibrated vs. Uncalibrated Plates

Calibrated steel or iron plates are certified to be within .25 percent or 10 grams (whichever is less) of the weight listed on the plate. Calibrated plates are used in competitions and are validated before being put on the platform. If the weight is not listed as calibrated, then it’s definitely uncalibrated, meaning it can be anywhere within one to three percent of the weight listed on the plate. A 45-pound plate, for example, may weigh anywhere from 43 to 47 pounds, and you would have to weigh it yourself to know for sure.

Calibrated plates can be a better choice for competitive powerlifters because the weights you lift will be more precise. But since they cost $0.70 or more per pound than uncalibrated plates, most home gym owners who want to save money will be just fine with non-calibrated weight plates.

Weight Range

Bumper plates typically range from 10 to 45 pounds for American weight plates or five to 25 kilograms for international plates. Steel or iron plates can go from 2.5 to 45 pounds or 1.25 to 20 kilograms. Some companies make plates as high as 55 or 100 pounds or 25 or 50 kilograms.

Final Thoughts

The weight plates are a part of the foundation for many home gym owners, and the kind you buy should be a careful decision to make. They are literally the resistance you will use to reach your personal fitness goals. Consider the type of training discipline you follow, your training environment, and your budget when choosing the plates you want to use. The right weight plates can provide the challenges you need to get better for years to come.

Best Weight Plates: Side-by-Side Comparison

Best Weight Plates Overall	Best Budget Weight Plates	Best Rubber Weight Plates	Best Iron Weight Plates	Best Steel Weight Plates	Best Urethane Weight Plates	Best Bumper Weight Plates	Best Weight Plates With Handles	Best Olympic Plates
REP Fitness Black Bumper Plates	REP Fitness Old School Iron Plates	Rogue Fitness Echo Bumper Plates	Bells Of Steel E-Coat Machined Iron Weight Plates	Rogue Calibrated Steel Plates	Titan Fitness Urethane Bumper Plates	PRx Crumb Rubber Bumper Plates	Force USA Rubber Coated Olympic Weight Plates	Eleiko IWF Weightlifting Training Plates
Description: Weight range: 10 to 45 pounds Weight tolerance: One percent Materials: Rubber, steel inserts Thickness: One to 2.8 inches	Description: Weight range: 2.5 to 45 pounds Weight tolerance: Three percent Materials: Iron Thickness: 0.5 to 1.5 inches	Description: Weight range: 10 to 45 pounds Weight tolerance: One percent Materials: Virgin rubber, stainless steel inserts Thickness: 0.83 to 2.4 inches	Description: Weight range: 2.5 to 45 pounds Weight tolerance: One to three percent Materials: Cast iron Thickness: 0.5 to 1.2 inches	Description: Weight range: 0.25 to 55 pounds Weight tolerance: 10 grams Materials: Steel  Thickness: 4.5 to 27 millimeters	Description: Weight range: 10 to 55 pounds Weight tolerance: One percent Materials: Urethane, chrome-plated steel disc insert Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)	Description: Weight range: 10 to 45 pounds Weight tolerance: Unknown Materials: Recycled crumb rubber Thickness: 1.25 to 3.25 inches	Description: Weight range: 2.5 to 45 pounds, 0.5 to 25 kilograms Weight tolerance: Unknown Materials: Iron with rubber coat Thickness: Unknown	Description: Weight range: 10 to 25 kilograms Weight tolerance: 0.5 percent Materials: Rubber Thickness: 35 to 58 millimeters
Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price	Check Price

Best Weight Plates Overall

REP Fitness Black Bumper Plates

Description:

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Rubber, steel inserts
• Thickness: One to 2.8 inches

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Best Budget Weight Plates

REP Fitness Old School Iron Plates

Description:

• Weight range: 2.5 to 45 pounds
• Weight tolerance: Three percent
• Materials: Iron
• Thickness: 0.5 to 1.5 inches

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Best Rubber Weight Plates

Rogue Fitness Echo Bumper Plates

Description:

• Weight range: 10 to 45 pounds
• Weight tolerance: One percent
• Materials: Virgin rubber, stainless steel inserts
• Thickness: 0.83 to 2.4 inches

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Best Iron
Weight Plates

Bells Of Steel E-Coat Machined Iron Weight Plates

Description:

• Weight range: 2.5 to 45 pounds
• Weight tolerance: One to three percent
• Materials: Cast iron
• Thickness: 0.5 to 1.2 inches

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Best Steel Weight Plates

Rogue Calibrated Steel Plates

Description:

• Weight range: 0.25 to 55 pounds
• Weight tolerance: 10 grams
• Materials: Steel 
• Thickness: 4.5 to 27 millimeters

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Best Urethane Weight Plates

Titan Fitness Urethane Bumper Plates

Description:

• Weight range: 10 to 55 pounds
• Weight tolerance: One percent
• Materials: Urethane, chrome-plated steel disc insert
• Thickness: 24 to 56 millimeters (0.94 to 2.2 inches)

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Best Bumper Weight Plates

PRx Crumb Rubber Bumper Plates

Description:

• Weight range: 10 to 45 pounds
• Weight tolerance: Unknown
• Materials: Recycled crumb rubber
• Thickness: 1.25 to 3.25 inches

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Best Weight Plates With Handles

Force USA Rubber Coated Olympic Weight Plates

Description:

• Weight range: 2.5 to 45 pounds, 0.5 to 25 kilograms
• Weight tolerance: Unknown
• Materials: Iron with rubber coat
• Thickness: Unknown

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Best Olympic
Plates

Eleiko IWF Weightlifting Training Plates

Description:

• Weight range: 10 to 25 kilograms
• Weight tolerance: 0.5 percent
• Materials: Rubber
• Thickness: 35 to 58 millimeters

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FAQs

The post Best Weight Plates of 2024 (Rubber, Iron, Steel, and Urethane) appeared first on Breaking Muscle.

As he builds to a peak performance, Labrada shared a YouTube video of a push workout he performed just days after his runner-up finish to Chinedu “Andrew Jacked” Obiekea at the 2023 Texas Pro in mid-August.

While using a foam roller to prepare for training, Labrada shared that this was his first workout at his home gym following the Texas Pro. He has had a chance to eat more meals and expressed he was feeling good going into this session.

Seated Cable Chest Press

Labrada started the session with a high-tension chest exercise. He explained that the setup for this chest press called for a dual-cable system and an upright bench. While the setup takes time and requires a skilled partner to help get the cable handles into position, Labrada explained why the reward is worth the effort.

“We get something that has great tension throughout, there’s no drop-off in tension. I really love this exercise from the standpoint that, it really accentuates the fact that we’re trying to get that elbow as far away as possible [from the chest] and then getting it across out body as much as possible. Really thinking about finishing biceps to pec.”

Labrada and his training partner both performed multiple sets, but the exact reps or weight weren’t shared.

Incline Chest Press Machine

The second exercise of the day was a chest press machine that focused on the upper pecs. The machine had two handles on each side. Labrada explained he normally used the neutral-grip handle, which emphasizes more triceps but decreases strain on the shoulder joint. However, he chose to use the horizontal handles during this workout to train his chest from different angles. Labrada had a slow and calculated speed with his reps to maximize tension. His spotter help him complete forced reps after he reached failure.

After a heavier set with a total of 10 45-pound plates loaded onto the machine, they reduced the weight by two plates for a second set. After two working sets each, Labrada and his partner moved on.

Pec Deck

The third and final chest-focused movement was a chest flye in the form of the pec-deck to isolate the pecs. Labrada didn’t do much talking at this point in the video, but he could be seen getting a deep stretch at the bottom while focusing on contracting his pecs as hard as he could at the top. He ended his second working set by reducing the weight for a drop set, and he went to failure one last time before moving on.

Seated Overhead Machine Press

The first shoulder exercise of this workout was a seated machine press. Once he couldn’t perform more reps on his own, his spotter assisted by helping to raise the weight. Labrada then performed the negative (lowering) portion of the reps on his own.

This same format was used on his second set. His reps were performed a little faster the second time around, but he was clearly doing his best to eliminate momentum throughout the set.

Lateral Raise Machine

The second delt movement was a seated lateral raise machine. Labrada opted to keep his arms straight and not hold the attached handles, so his side delts had to take on the entire load. After his first set, he made a weight adjustment for his second set.

He kept his chest firmly against the support pad so he couldn’t swing to create momentum throughout the set. He followed his standard set with partial reps to maximize the pump. Once he could no longer perform partials, he ended the set.

Single-Arm Triceps Pushdown

Labrada started his triceps work with a pushdown, holding a cable with a loop attachment in each hand and performing extensions across his body in an “X” manner. After one set, he changed to a single-arm movement, saying his elbows were “a little angry” at this point in the workout.

From set to set, he slightly changed the position of his hand and arm to feel the triceps working differently. As he approached failure, he spotted himself with his non-working arm. He also performed a variety of ab exercises between sets.

Dips

Labrada’s session concluded with dips. This was the only non-machine exercise he performed in this routine, outside of the brief ab training during the previous exercise. The workout was concluded after three working sets. Labrada used only his body weight, but explained that he previously incorporated much heavier weights.

“I used to dip every single push workout, and I could do sets of 10 with 135 pounds [61.2 kilograms] hanging off me. I had three plates hanging off me. When I was training-training triceps, I would do a lot of dips regularly and a lot of close-grip bench press regularly. I would close-grip 315 [pounds/142.9 kilograms] for 20 [reps] three years ago.”

After the training, the second-generation bodybuilder — son of bodybuilding superstar Lee Labrada who, himself, was twice the runner-up to eight-time Mr. Olympia Lee Haney — performed a series of poses to showcase his post-contest physique.

Labrada didn’t share all the details of his workout, but you can try a sample version for yourself by following the guide below.

Push Day: Chest/Shoulder/Triceps Workout

• Seated Cable Chest Press — 3 x 10-12 
• Incline Chest Press Machine — 2 x 10-12 
• Pec-Deck — 2 x 12 (add one drop set to final set)
• Seated Overhead Machine Press — 2 x 10-12 (add negative-only reps to final set)
• Lateral Raise Machine — 2 x 12-15 (end each set with partial reps)
• Single-Arm Triceps Pushdown — 3 x 12-15 per arm
• Dips — 3 sets to failure (using body weight only)

Labrada will look to challenge the reigning Mr. Olympia, Hadi Choopan, and other contenders in the upcoming contest. Ideally, he will look to place no worse than fifth in the 2023 contest because that will automatically qualify him for the 2024 Mr. Olympia, should he not win the contest outright.

Featured Image: Hunter Labrada on YouTube

The post Hunter Labrada Targets Chest, Shoulders, and Triceps During “Push” Workout in 2023 Mr. Olympia Prep appeared first on Breaking Muscle.

Beyond that, she also achieved a total of 428.5 kilograms (944.7 pounds), which also set an IPF Junior World Record. The world-class performance secured Khairallah a gold medal victory in the contest.

Khairallah took a semi-sumo stance behind the barbell and placed her hands on the bar just inside of her shins. She began the pull and immediately cleared her knees. She appeared to have some trouble reaching lockout, but she did successfully complete the lift and screamed with pride upon doing so.

She returned the barbell to the floor after receiving the judge’s command, and she saw that the lift was called good. Khairallah took a knee to celebrate, then ran off the platform. The only equipment she wore besides her singlet was a weight belt.

The records may have come a surprise to spectators after her performance throughout the contest. Khairallah failed to complete her first and third squat attempts, and she did not take her third attempt in the bench press. Still, with only six finished lifts (one in the squat, two in the bench press, and all three deadlifts), she put on an elite performance.

Joya Khairallah (52KG) | 2023 IPF World Classic Sub-Junior and Junior Powerlifting Championships Top Stats

• Squat — 147.5 kilograms (325.2 pounds)
• Bench Press — 97.5 kilograms (214.9 pounds)
• Deadlift –- 183.5 kilograms (404.5 pounds) | Junior World Record
• Total — 428.5 kilograms (944.7 pounds) | Junior World Record

The lady from Lebanon weighed in for the meet at 51.62 kilograms (113.8 pounds). Her deadlift and total records overtook Camille Hadrys of France, who had pulled one kilogram less than Khairallah earlier that same day. Hadrys also finished with three less kilograms on her total.

Prior to the contest, the Junior World Record deadlift was held by Giulia Grechi, who pulled 182.5 kilograms (402.3 pounds) at the IPF World Classic Championships in 2021. Tiffany Chapon set the previous total record at the 2022 IPF Arnold Sports Festival with 425 kilograms (936.9 pounds).

Khairallah is in her third year of competing at the international level. Her previous meet was the 2023 IPF Arab Cup, where she won the 52-kilogram weight class. According to Goodlift, these are her first two IPF World Records. 

The 2023 IPF World Sub-Junior and Junior Powerlifting Championships will continue until Sept. 3, 2023. Full coverage and livestreams are available on the IPF’s YouTube channel. 

Featured Image: @theipf on Instagram

The post Joya Khairallah (52 KG) Captures Two Junior World Records: 183.5-Kilogram (404.5-Pound) Deadlift and 428.5-Kilogram (944.7-Pound) Total appeared first on Breaking Muscle.

One of the sport’s most recent World Records occurred when Italian teen powerlifter Elisa Misiano set a Sub-Junior World Record as she squatted 138.5 kilograms (305.3 pounds) in the 52-kilogram weight class.

Misiano stepped away from the squat rack with the barbell on her shoulders and a spotter directly behind her. There were also spotters on each side of her as she performed the attempt. She wore a singlet, weight belt, and knee sleeves for the attempt — all considered to be raw lifting.

Once her feet were set and she received the command from the judge, Misiano descended into the bottom position. She immediately reversed her movement and came up with the weight. Her knees came in very slightly, but she appeared to have no trouble standing tall with the barbell to lockout. She then calmly re-racked the barbell. As the crowd applauded her effort, the judges gave her three white lights for her successful performance.

This is Misiano’s first World Record in any lift. Misiano’s performance beats the previous record by one-half of one kilogram. Russia’s Elizaveta Nikitina squatted 138 kilograms (304.2 pounds) at the 2019 European Powerlifting Federation (EPF) European Classic Championships. 

According to Open Powerlifting, Misiano’s lift beats her personal best competition squat by six kilograms (13.2 pounds). Her previous best was 132.5 kilograms (292.1 pounds), which she performed at the 2023 Italian Powerlifting Federation (FIPL) Junior and Sub-Junior Nationals meet.

Elisa Misiano (52KG) | 2023 IPF World Classic Sub-Junior and Junior Powerlifting Championships Top Stats

• Squat — 138.5 kilograms (305.3 pounds) | Sub-Junior World Record
• Bench Press — 72.5 kilograms (159.8 pounds) | Personal Record in Competition
• Deadlift — 127.5 kilograms (281.1 pounds) | Personal Record in Competition
• Total — 338.5 kilograms (742.3 pounds) | Personal Record in Competition

Misiano weighed in at 49.64 kilograms (109.4 pounds), well under the 52-kilogram (114-pound) weight class limit, making her the lightest athlete in her category. Notably, Misiano was unsuccessful in her opening squat, failing to lockout 135 kilograms (297.6 pounds). She rallied to complete the 135-kilo lift on her second attempt and secured the World Record with her final squat. Misiano placed second in the overall competition, behind Jessica Haggerty’s 352.5-kilogram (777.1-pound) total.

The 2023 IPF World Classic is only Misiano’s second full meet at either the national or international level. She most recently competed in the bench press-only FIPL National Bertoletti Cup in July 2023. With a World Record to her credit already, she shows a lot of potential to one day become a major player in women’s powerlifting.

There is no official word on when Misiano expects to compete again. The 2023 World Junior and Sub-Junior Powerlifting Championships are scheduled to conclude on Sept. 3, 2023. Livestreams of the meets can be found on the IPF YouTube channel. 

Featured Image: @theipf on Instagram

The post Elisa Misiano (52 KG) Sets Sub-Junior World Record with 138.5-Kilogram (305.3-Pound) Squat appeared first on Breaking Muscle.

Walker is known for sharing details with his fans, which is why he posted a video of a recent leg workout on his YouTube channel on Aug. 24, 2023. Walker reported that he weighed 285 pounds on the morning of this workout, which he was pleased with. He said he weighed in the 270s at this point in his prep one year ago.

Single-Leg Lying Hamstring Curl

Walker began by targeting his hamstrings and he focused his individual legs by doing lying curls with one leg at a time. He would lift the pad up and slowly control the negative back to the starting position. When he finished one leg, he would train the other, then rest. After two work sets, he did a final set with lighter weight using the rest-pause technique — performing repetitions to muscular failure, pausing very briefly, and then completing additional reps — to achieve 15 total reps for each leg.

Smith Machine Stiff-Legged Deadlift

Walker said that he traditionally used a barbell for this deadlift variation, but on this day he opted for the Smith machine to achieve a stronger muscle contraction and smoother technique. While some styles of Smith machine have built-in safety blocks, the machine Walker used allowed the barbell to reach all the way to the floor which allowed him to maximize his range of motion.

Walker also loaded the bar with a smaller diameter 10-kilogram (22-pound) plate on each side to start with, and he explained why he made that choice. He added a second 10-kilogram plate to each side for his final work set.

“We’’’re focused on the muscle and the muscle only. Holding that stretch, controlling the negative.”

Leg Press

Following two hamstring-focused movements, Walker switched his focus to the quadriceps, beginning with the leg press. Walker was unsure how heavy he was going to go on this exercise, but he ultimately chose to perform 15 reps with eight 20-kilogram (44-pound) plates loaded onto the machine. He lowered the sled as close to his body as he could before slowly pressing it back up, This helped keep tension where he wanted it — on his quadriceps. Four more 20-kilogram plates were added for his next set and he achieved the same reps.

Squat Machine

The 2021 Arnold Classic champion moved to a squat machine for his next quadriceps exercise. Even though he enjoys training with heavy weight on legs, he is focused on more than building power for the Olympia.

“It’s cool to go heavy on legs and really get that stimulus, but then it’s also okay to go a little high-rep and really create the roundness there.”

Following his second work set of 12 reps, he went from two plates to one and performed 20 reps for his final set.

Bulgarian Split Squats and Abductors

Walker concluded the session with two movements in a superset — alternating exercises with minimal rest between each set. He started with Bulgarian split squats with a dumbbell in one hand. Following a set with each leg, he went to an abductor machine to focus on his outer thighs. He performed this combination for a total of two supersets. This concluded Walker’s second leg day of his week, as he had shared that he follows a training split that targets each body part every four days.

Complete Leg Workout for More Muscle

If you want to try a sample version of Walker’s workout, you can follow the guide below.

• Single-Leg Lying Hamstring Curl — 2 x 8-10 per leg, 1 rest-pause set for 15 total reps per leg
• Smith Machine Stiff-Legged Deadlift — 2 x 10-12
• Leg Press — 2 x 15
• Squat Machine — 2 x 12 reps, 1 x 20
• Bulgarian Split Squat — 2 x 12 (superset with the following exercise)
• Abductor Machine — 2 x 12

Walker placed third at the 2022 Mr. Olympia, behind champion Hadi Choopan and runner-up Derek Lunsford. At the 2023 Arnold Classic several months later, Walker was runner-up to champion Samson Dauda. The 2023 Olympia will be Walker’s third appearance, having captured a respectable fifth place at his Olympia debut in 2021. The 29-year-old is looking to become the first champion under 30 years old since Lee Haney won his fifth of eight titles in 1988.

Featured Image: @nick_walker39 on Instagram

The post Nick Walker Brings the Intensity on Leg Day During 2023 Mr. Olympia Prep appeared first on Breaking Muscle.

Wrixson approached the stiff bar, which was loaded with oversized “wagon wheel” plates and elevated on boxes, before securing her “figure eight”-style lifting straps to the bar. After taking a few seconds to prepare for the moment, she began the pull and immediately stood tall with the weight. Once she locked out, the judge gave a down command, and she received cheers from the crowd watching. She was also wearing a weightlifting belt and a deadlift suit.

Wrixson and Ohio’s Strongest contest promoters have referred to this lift as a “World Record.” Breaking Muscle reached out to the promoters for confirmation and it was determined that there had been no heavier lift recorded in competition before Wrixson’s attempt. Breaking Muscle found no such lift, performed by a strongwoman in her weight class, being recognized as a World Record as well. So, unless another competitor or organization can provide evidence to the contrary, Wrixson’s lift may go down as the heaviest documented 18-inch deadlift performed by a U64KG strongwoman athlete.

Wrixson had quite a day, overall, at this contest. Less than an hour before she performed her deadlift, she had also scored a Circus Dumbbell lift of 62.9 kilograms (138.8 pounds). Promoters also called this lift a World Record and, again, no other documented record for this lift before Wrixson was found. This event included an amateur competition as well as separate events for record attempts. Wrixson only took part in the record-setting portion.

The entire show had significant meaning for locals in the area because it served as tribute to “Warrior Princess” Nora Sabella, a nine-year-old girl who recently passed away following her third cancer diagnosis and a total of five years of treatment. According to promoters of the Ohio’s Strongest contest, Wrixson said she was extra motivated for her lifts because there was a 50-cent per pound donation riding on her deadlift.

Featured Image: @ladyarik_ulveskare on Instagram

The post Strongwoman Kira Wrixson (U64 KG) Locks Out 6-Times Body Weight with a Monstrous 385.5-Kilogram (850-Pound) 18-Inch Deadlift appeared first on Breaking Muscle.

However, it appears he hasn’t let those priorities affect his training and the former champion may be poised to return to strength sports in the near future. Licis posted an Instagram reel of himself deadlifting 365 kilograms (804 pounds) for three reps while training in Wreck It Gym in El Segundo, CA.

Licis was wearing knee sleeves and using lifting straps, but he didn’t have on a deadlift suit or even a weightlifting belt for added support. Using a “rolling start,” Licis dipped his hips low and rolled the bar away from his feet before pulling the bar in toward his legs and locking out the first rep with no trouble. After he returned the weight to the floor, he rolled it out and back in again for rep number two. He repeated that motion one more time for his final rep. The champion strongman made the third rep looked so easy, he possibly could’ve done another rep (or more) if he wanted to.

According to the caption of the post, this set meant more to Licis than a standard work set. It served as notice to a fellow WSM and ASC champion, Mitchell Hooper, that he may be on his way back to competing next year.

“I promised [2023 World’s Strongest Man Mitchell Hooper] that if I could start repping this weight, it would be a good sign for me competing again next year,” he wrote, adding a biceps and fist bump emoji. “So alright buddy, it looks like I’ll be back. Just gotta keep it slowly creepin’ up for the [Arnold] strongman classic and beyond. I’m excited!”

The 2024 Arnold Strongman Classic is set to take place on Mar. 1-2, 2024 in Columbus, OH. If Licis makes it to that contest, and if Hooper chooses to defend his title, then the two most recent ASC champions would be trading lifts in Columbus to potentially determine the 2024 champion. 

There was already buzz for that contest because three-time ASC winner and 2018 WSM Hafthor Bjornsson had announced he would come back from a short-term retirement to attempt winning a fourth title in 2024. His first three titles came in 2018, 2019, and 2020. However, Bjornsson suffered a pec tear during a powerlifting meet in April 2023. His recovery and preparation status for the 2024 ASC is currently unknown. If Bjornsson was to compete alongside Licis and Hooper, then every champion from 2018 to 2023 would be on the roster for the contest. There was no ASC held in 2021.

As for Licis, he is already slated to return as the captain for Team USA in the 2023 World’s Strongest Nation (WSN) contest on Nov. 18, 2023. The UK team captain will once again be 2017 WSM Eddie Hall, whose team won the 2022 WSN. Licis has not competed in a strongman contest since the loss.

Featured Image: @martinslicis on Instagram

The post Martins Licis Deadlifts 365 Kilograms (804 Pounds) for 3 Reps, Ready for a Return to Strongman appeared first on Breaking Muscle.

Lunsford has been keeping his fans up to date on his progress leading up to that contest on social media, including training videos like the one he released documenting a shoulder workout at MI40 Gym in Tampa, FL just 11 weeks before the big show. The video below was shared on his YouTube channel on Aug. 21, 2023.

Machine Lateral Raise

Lunsford began the session with machine lateral raises to focus on his side delts. He’s already lean enough that you can see the muscles working as he lifted the handles of the machine. The weight he was working with wasn’t shown, but he appeared to be in full control throughout his sets.

He would occasionally perform poses between sets to analyze his physique and prepare for the multiple rounds of posing he’ll have to do on stage at the contest. He gave the fans extra details about his training at this stage of his prep.

“I like to train six days in a row, take the seventh day off,” he said. “Occasionally in the offseason, I’ll take two days rest but, pretty much between here and the Olympia, six days a week. Today’s day five. Shoulders today. Yesterday I did legs.”

The camera briefly showed the pin set on the weight stack at 190 pounds (86.2 kilograms), which Lunsford performs for 12 reps on his third set. He ultimately pinned the entire stack of 250 pounds (113.4 kilograms) and worked a final set to failure plus several partial reps, which he counted as 15 total reps. After five total sets, he moved on to the next exercise.

Standing Dumbbell Lateral Raise

The second movement was another lateral raise, this time using a free weight version with classic standing dumbbell laterals. Five total sets were shown on camera, with the third set shown in its entirety for 12 reps. His fourth set was for 12 full range reps plus partials, and he showed the camera that the gym’s 33-kilogram dumbbells he used are equivalent to 72.7 pounds, indicating that he’s feeling strong at this phase of his prep.

“Not my best ever, but it’s still over 70 pounds.”

Lunsford then finished with a back-off set using 28 kilograms (61.7 pounds), so he could better control the weight, before moving on.

Seated Smith Machine Press

With two lateral delt-focused movements completed, Lunsford focused on the front delts with seated overhead presses on a Smith machine. Lunsford used a moderately wide grip and lowered the bar to about chin-height before pressing it up. He would also stop short of lockout to keep tension on the working muscles. He had elbows sleeves on, as well.

Lunsford began with one 45-pound plate per side, then went up to two. He would eventually add a 25-pound plate per side for a third set with a spotter providing assistance at the end. He would remove those 25s for two additional sets, keeping with his training philosophy of using back-down sets.

“I like to do back-off sets periodically in my training … you do a couple of warm-up sets, do a top set or two, and then that last set. Do one more set but back it down and try to get better control and get as many reps as you can … So instead of, ‘Well, I got 15 reps. Might not have been controlled, but I still got 15 reps, let me go heavier,’ Actually, let’s get better time under tension. Let’s get better control of the weight. Let’s get a few more reps that are clean. What is that gonna do? That’s going to stimulate the muscle more and prevent injury. Smarter.”

Front Raises

Lunsford’s next exercise was an isolation movement with a twist. He would perform three sets of front raises with his palms facing each other, followed by three more sets with his palms facing down. He told the camera that each set would be done for 10 to 12 reps. However, he would keep the rest to no more than 40 seconds between each set. He saved even more time by working both shoulders simultaneously.

Reverse Pec-Deck

The bodybuilder then shifted focus to his rear delts, beginning with a reverse pec-deck. The former Olympia 212 champion would use the horizontal handles for a palms-down grip, and the camera panned over to Lunsford’s side, where you could see the rear delts working. Not all sets were shown, but he later said he did three sets in total.

Rear Lateral Raise

Following that exercise, Lunsford opted for a free weight movement. He sat on the end of a bench with dumbbells in his hands and performed bent-over lateral raises to target the rear delts again. He progressed to doing sets standing, with his torso bent at a 45-degree angle. Like the front raises, he deliberately changed his hand position with the two rear delt movements — having his palms facing down during the reverse pec-deck and facing his palms together with the bent-over lateral raises. He explained why these details matter.

“Switching up the hand positioning is going to help you target a little bit different portion of the delts.”

Cable Lateral Raise and Cable Upright Row

Lunsford felt the need to target the side delts one last time. So, he went to a seated cable row station with two cables and performed a unique cable lateral raise variation. He lied back on the pad and pulled the cable handles out to his sides, as if he was doing a standing lateral raise. He performed one set in this manner, followed by the final exercise of the day — three sets of a cable upright row in the same reclined position on the seated row bench.

3D Shoulder Workout

If you want to give Lunsford’s style of training a try for yourself, you can follow the sample workout below.

• Machine Lateral Raise — 5 x 12-15
• Standing Dumbbell Lateral Raise — 5 x 12-15 (Final set with reduced weight)
• Seated Smith Machine Press — 5 x 10-12 (Final set with reduced weight)
• Front Raise — 6 x 10-12 (30-40 seconds rest, 3 sets palms-in/3 sets palms-down)
• Reverse Pec-Deck — 3 x 10-12 (Palms-down)
• Rear Lateral Raise — 3 x 10-12 (Palms-in)
• Cable Lateral Raise — 1 x 12
• Cable Upright Row — 3 x 10-12

Lunsford finished one spot behind champion Hadi Choopan at the 2022 Mr. Olympia in Las Vegas, NV. He will look to take that final step toward the prestigious Sandow trophy and Olympia title in November.

If he’s able to defeat Choopan, as well as fellow top contenders including Nick Walker, Samson Dauda, and former champions Brandon Curry (2019 Mr. Olympia) and Mamdouh “Big Ramy” Elssbiay (2020-2021 Mr. Olympia), then Lunsford will be the first man in history to have won the Olympia in two different divisions — the 212 and Men’s Open. This is an exciting time for Lunsford, on and off the stage, because he recently revealed that he and his wife are expecting their first child together.

Featured Image: Derek Lunsford / YouTube

The post Derek Lunsford Builds Rounded Delts with Shoulder Workout 11 Weeks Out of 2023 Mr. Olympia appeared first on Breaking Muscle.

Not only has Olivares squatted over 1,000 pounds three times in powerlifting competition — always lifting raw, breaking the barrier twice in the same meet — but he’s willing to share his knowledge with his 138,000 plus followers on Instagram. In a recent post, he shared a total of four tips that he applies to every squat he performs in training or competition.

Find Your Best “Shelf”

When Olivares referred to the shelf, he’s talking about where the bar would be sitting on his upper back and shoulders. 

“The “shelf” is the first point of contact between you and the bar. It’s going to determine a lot such as bar placement and bar path … Whatever you decide, I urge [you] to find the perfect combo between stability and comfort, sometimes you can’t have both. So pick whichever you prioritize!”

He went on to talk about three positions that the barbell could be placed on the shoulders — low, mid, and high. Olivares could be considered a low-bar squatter based on his personal lifting style. He explained that the goal should be to flex your back around that placement for comfort and stability.

He also emphasized hand placement so the bar can be kept in place throughout the lift. The goal should be a balance between comfort and stability. You may have to compromise one to emphasize the other, according to the 120-kilogram-plus athlete who holds the All-Time World Record powerlifting total.

Have a Strong, Stable Walkout

Wasting time and energy is counterproductive when it comes to the squat. Lifting the bar from the rack, and then taking several steps to walk it out, and then trying to adjust while the weight settles can not only make the attempt harder, it could lead to injury.

Olivares advocates for a short and sweet pick and settling of the weight before going down into the hole. Take no more than four steps to get into position and make sure the bar is stable on your back. 

“This is a game of efficiency and proficiency. Be patient but do not take any more time than what you need … Practice makes improvement.”

If you’re making an attempt in competition, then you don’t have much time to do this. Practicing with lighter weights in training would be a wise move.

Breathe and Brace Correctly

The squat is always associated with leg training, but it really is a full-body movement. Your legs are the primary driver, but Olivares emphasized the importance of a strong and dependable core to transfer power and improve overall technique.

“Bracing isn’t just flexing your abs but also incorporating obliques and mid/low back. The action of engaging your entire midsection is what will protect your low back while also creating the rigidity you require.”

Bonus Tip: Time Your Descent to Explode Out of the Hole

Whether you’re in the gym or on the platform, you don’t want to be under the bar any longer than necessary. Taking a long negative can show control, but it can also zap the body of energy. Olivares isn’t getting paid by the hour when he competes. Even though he wants to be in control throughout the rep, he wants to get down and up as quickly as possible so he builds tightness as he lowers into the bottom position before “blowing up” to rise out of the hold.

” … you feel your internal pressure increase as you go into the hole of the squat and at your lowest and deepest point is where you’ll feel the most pressure. It is at this point where you want to time the reversal of momentum to help you on your way up!”

Jesus Olivares — All-Time Raw Competition Bests (+120KG)

• Squat — 470 kilograms (1036.1 pounds)
• Bench — 272.5 kilograms (600.7 pounds)
• Deadlift — 410 kilograms (903.9 pounds) — IPF World Record
• Total — 1,152.5 kilograms (2,540.8 pounds) — IPF All-Time World Record

Olivares last competed in June 2023 at the 2023 IPF World Classic Powerlifting Championships, where he won the 120-plus kilogram championship with a World Record total of 1,080 kilograms (2,381 pounds), including a 455-kilogram (1,003.1-pound) squat. His personal best competition squat is 470 kilograms (1,036.1 pounds), which he achieved at the 2023 IPF Sheffield Powerlifting Championships in March. As of this writing, there is no word on when he will compete again.

Featured Image: @mega.gojira on Instagram

The post World-Record Setting Powerlifter Jesus Olivares Shares Four Technique Tips to Squat More Weight appeared first on Breaking Muscle.

With the contest approaching, Shaw posted a video on his YouTube channel, and he both gave sneak peeks into the events, as well as reflected on his run as one of the most accomplished athletes in the sport’s history.

After a behind the scenes glimpse of what the fans can expect the contest, such as the unique standing chest press machine and the classic Fingal’s Fingers, Shaw is seen sitting in a chair and sharing his thoughts about the process and contest itself.

“It’s becoming very real now, that this is my last opportunity to step on that competitive stage and I’ve really been trying to make the absolute most of it … It’s kind of surreal at this moment because on Saturday we will be starting the Shaw Classic and The Strongest Man on Earth, and we will be finding out who the Strongest Man on Earth is. That is so exciting for me and it almost doesn’t seem real at this moment.”

Shaw also took time to appreciate where he began — Shaw’s first amateur strongman contest was a victory in the 2005 Denver’s Strongest Man — all the way through his current standing in the sport. Shaw has tallied 28 professional victories throughout 67 competitions from 2007 to 2023 including four World’s Strongest Man titles, three Arnold Strongman Classic wins (2011, 2015, 2017), and a victory at the inaugural Shaw Classic (2020).

“As I was climbing the ranks, I fell in love with the sport of strongman and every component of it. I love the challenge, I love the training, I love the preparation. I love just stepping out there and competing and only being able to look at yourself in the mirror, whether you were successful or not successful. There was always room to improve and I think that’s what kept me coming back for all of the years that I’ve competed in strongman.”

While Shaw has had to maintain promoter duties for the upcoming Shaw Classic, he also has been preparing for this contest as an athlete, and he likes where he is leading up to the start of the competition.

“I’m coming in bigger than I have in a long, long time and I think that has really benefited me and my training leading up to it. I’m stronger than I have been, I’m more prepared, and I think when it comes to my performance, I want to go out with that [title].”

Shaw won the inaugural Shaw Classic in 2020, but Trey Mitchell was champion in 2021 and 2022. Shaw hopes to end his athletic career with a second title while transitioning to a full-time promoter going forward. The roster for the 2023 Shaw Classic is below.

• Trey Mitchell (United States) — Reigning two-time Champion
• Brian Shaw (United States) — 2022 runner-up
• Mitchell Hooper (Canada) — 2022 third place
• Tom Stoltman (United Kingdom)
• Luke Stoltman (United Kingdom)
• Oleksii Novikov (Ukraine)
• Bobby Thompson (United States)
• Adam Bishop (United Kingdom)
• Graham Hicks (United Kingdom)
• Pavlo Nakonechnyy (Ukraine)
• Thomas Evans (United States)
• Maxime Boudreault (Canada)
• Kevin Faires (United States)
• Aivars Šmaukstelis (Latvia)
• Evan Singleton (United States)
• *Gavin Bilton (United Kingdom) | *Replaces Mateusz Kieliszkowski

Fans that can’t attend the 2023 Shaw Strength in person can still watch the event on pay-per-view, courtesy of ADLPRO.live. Shaw explained that revenue from the stream will go to the athletes’ payout.

Featured Image: @shawstrength on Instagram

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On Aug. 14, 2023, Clarida shared an arm training video he did at Destination in Dallas, TX, that gave fans a glimpse at how he’s preparing to defend his world championship in Orlando.

This workout featured nine total exercises and he performed the workout by alternating movements for the triceps and biceps. Many lifters have trained their arms using supersets, with exercises alternated back-to-back without rest. Clarida opts to train them individually, training multiple sets of one exercise before working the other body part, so one muscle group could partially recover while the other was working.

Rope Triceps Pushdown

Clarida started with rope triceps pushdowns, which both worked the triceps and prepared his elbows for the work to come. After warming up, he did sets of 12 to 15 reps while keeping his upper arms braced to his sides and performing slow eccentric movements (negatives) for the reps. The final set was a double drop set, where he reduced the weight to keep performing extra reps.

Cable Biceps Curl

He then switched to biceps with the EZ-curl attachment and did cable curls with a relatively wide grip. Clarida shared that he wanted to get three or four sets of 12-15 reps at this point in the workout. The goal for this specific exercise was to begin his biceps work the same way he used extensions to begin his triceps training.

“Just like triceps: do a good warm-up, do a feeder [set] where it feels comfortable, feels good. Now I’m going to start adding a little bit more weight to get some more challenging reps.”

He added weight for each set, but it wasn’t clear about exactly how much he was lifting on the stack.

Close-Grip Triceps Pushdown

Clarida went back to triceps for his third exercise of the day. He used the EZ-curl attachment for this version of pushdowns, choosing a closer grip than his previous curls. He shared that he did a feeder set (a transition between a warm-up and a working weight) with 140 pounds (63.5 kilograms) before moving up to 170 pounds (77 kilograms) for 12 reps.

His third set was with 190 pounds (86.2 kilograms), but he acknowledged that was still “too light,” so we would take on the entire stack for his fourth set. He said he was getting stronger, which he is pleased with.

“I shouldn’t be getting stronger during prep. That’s a good thing. That’s called prep done right.”

After getting eight reps with the stack, he did one more set with a lighter weight.

Dumbbell Hammer Curl

The second biceps movement was a cross-body hammer curl. Clarida started with 60-pound (27.2-kilogram) dumbbells, alternating arms with each rep. His goal rep range was eight to 10 reps, but he felt that weight wasn’t challenging enough. So, he went to the 70s (31.8 kilogram) for his next set, and he got eight reps for each arm.

Single-Arm Overhead Triceps Extension

He stayed in the dumbbell rack area for overhead extensions with a dumbbell. Not all sets were shown in their entirety, but you could tell he felt confident in the work he put in. Three sets for each arm were completed before he switched back to biceps.

Single-Arm Machine Preacher Curl

Clarida called this exercise one of his favorites for biceps. He performed the exercise on a machine that allowed him to use one arm at a time. He emphasized the importance of both the stretch and contraction with this movement. He maintained a rep range of 10 to 12 reps for all three sets. He gave himself time to rest between both arms so he could give max effort to each one.

Single-Arm Triceps Pushdown and Overhead Cable Curls

The next triceps exercise was another pushdown variation, putting his wrist through a leg cuff attachment. Going across his body for these extensions allowed Clarida to get a greater stretch at the top of the rep. Only one set was shown before Clarida said what he would do next for his biceps finisher.

The overhead cable curls were performed similar to performing a front double biceps pose. Clarida said that, even though he used to believe that you could change the peak of a bicep, he now knows that you can only make the most out of what you already have.

“If you were born with flat biceps, meaning there’s no peak, you really can’t develop that,” he said. “If you have a flat biceps, you have a flat biceps.”

Once he reached failure with both arms simultaneously, he switched to doing each side one at a time to finish the biceps off.

Triceps Machine Dips

He had five triceps movements in this workout because the triceps are typically bigger than the biceps, in terms of their anatomical location on the body. The final movement for this workout was machine dips. He once again emphasized the importance of the stretch at the top as well as the contraction on the bottom of each rep. After three sets of this exercise, he was finished for the day.

If you want to perform a workout like this for yourself, you can follow the sample workout below.

Giant Killer-Style Giant Arm Workout

• Rope Triceps Extension — 3 x 12-15
• Cable Biceps Curl — 3 x 12-15
• Cable Triceps Pushdown — 3 x 8-10
• Alternating Dumbbell Hammer Curl — 3 x 8-10 per arm
• Single-Arm Overhead Triceps Extension — 3 x 10 per arm
• Machine Single-Arm Preacher Curl — 3 x 10 per arm
• Cross-Body Triceps Extension — 3 x 12 per arm
• Overhead Cable Curl — 3 x 12-15 (reach total muscular failure on last set)
• Triceps Machine Dip — 3 x 12-15

Clarida hopes to be the first Olympia 212 champion to successfully defend his title since Lewis’ last win in 2018. Kamal Elgargni won in 2019, Clarida claimed his first in 2020, and Derek Lunsford was champion in 2021. Lunsford moved to the Men’s Open division in 2022, and Clarida managed to reclaim the title. 

Featured Image: @shaunclarida on Instagram

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Browner has been a sumo deadlifter in his regular sport, but he’s had to transition into using a conventional stance for strongman, which doesn’t allow lifters to use the wide stance. Based on the looks of his training, he’s adapting pretty well. On Aug. 3, 2023, Browner posted an Instagram Reel of a short, intense set where he pulls 435 kilograms (959 pounds) for a double.

Browner used lifting straps and was wearing a weightlifting belt for this set, both of which are allowed in strongman. He pulled the first rep up to a lockout with no trouble. He then returned the barbell to the floor to begin rep number two. Although it was a little slower than the first, there was no doubt whether or not he could lock it out. He made an attempt at a third rep, but he was unable to bring the bar to knee-height.

Browner referred to this as a personal record, but he’s been showing steady improvement on the conventional version of the deadlift for months. This lift came less than six weeks after he had pulled 410 kilograms (903 pounds) for four reps. Prior to that, he had celebrated pulling the 435 kilograms for a single in April 2023 — now adding an additional rep to that PR.

Besides the use of his figure-eight straps and belt, Browner will also be allowed to wear a deadlift suit, but it is unknown whether or not he will. Even though this is his first time in strongman, he’s already considered one of the world’s renowned deadlifters. He is one of five men to have deadlifted 500 kilograms (1,102 pounds), which he did in September 2022. The others are former World’s Strongest Man winners Eddie Hall and Hafthor Bjornsson, and powerlifters Danny Grigsby and Krzysztof Wierzbicki — Wierzbicki actually pulled 502.5 kilograms (1,107 pounds) to capture the heaviest deadlift of all-time, albeit in training not on a competition platform.

Browner has been very successful on the platform as well. In September 2022, he set the world record for the raw total in the 110-kilogram category with a combined total of 1,052.5 kilograms (2,320 pounds), which included a 455-kilogram (1,003-pound) deadlift. As of August 2023, that record still stands.

Featured Image: @jamal_b15 on Instagram

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