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Lilian Zamora Sets Guinness World Record With Massive 639-Pound Hip Thrust

Lilian “Lilita” Zamora, a Cuban-born fitness trainer and social media star known to her thousands of followers as “Lilzamfit” has finally gone public after Guinness ratified her record-breaking hip thrust attempt. Zamora’s incredible feat saw the buff beauty raising a barbell totaling 639 pounds (289.9kg) , but she’s had to wait patiently for several weeks for her record to become official. “3 months ago, I stood in front of that barbell with a dream that, without knowing it, I had been building for years,” she said while announcing the news on Instagram . “That day, I lifted 639 lbs and began a 3-month wait during which I practically had to keep one of the biggest secrets of my life.” After reviewing the attempt, Guinness have finally made it official—Lilian Zamora holds the world record for “The heaviest weighted hip thrust (female),” achieved on March 27, 2026. View this post on Instagram   How Lilian Zamora became a World Record Breaking ...
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Ryan Garcia Has Been Relying on Efficiency this Training Camp—And It’s Making Him More Dangerous

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Ryan Garcia isn’t someone who lacks confidence. The speed and power have always been there. If you’ve followed him for any significant stretch of his career, you know he’s not one to avoid saying what he feels. There is a noticeable difference in how the 27-year-old approaches his preparation these days. There’s more focus on efficiency. A deeper appreciation for recovery. A better understanding of what his body needs and when it’s needed. And after years of navigating the physical and mental demands that come with being one of boxing’s most scrutinized stars, Garcia (24-2-1) speaks like someone who understands that being at your best isn’t necessarily about doing more. Sometimes, it’s about knowing exactly how much is enough. Ahead of his Sept. 12 fight against Conor Been approaching, Garcia says the relatively short turnaround from his Feb. WBC welterweight title capturing win against Mario Barrios has worked in his favor. Rather than going through a slight departure from his con...
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Fix Your Single-Leg RDL: 5 Mobility Drills to Eliminate Balance Issues

The Single-Leg Romanian deadlift exposes weaknesses like no other exercise. Balance, hip mobility, foot and core stability, and coordination all work as a unit to keep you upright. When one of those is lagging, you’ll quickly know. Think of the single-leg RDL as less a balance exercise and more a lower-body assessment. If balance is an issue, it’s often a symptom rather than the root problem. A collapsing foot, a hip that rotates outward, a stiff ankle, or limited hamstring mobility can all make this exercise feel harder than it should. If improving your performance in the single-leg RDL is a priority, enhancing the mobility that supports the single-leg hinge not only makes the exercise feel better, but also enhances performance in and out of the gym. The five mobility drills below will help you own the positions the single-leg RDL demands. Let’s start with checking your single-leg RDL form. How to Test Your Single-Leg RDL Form and Balance Loading up is great, but if you cannot...
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Patrick Moore Breaks Down His 2026 Texas Pro Win and Mr. Olympia Predictions

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On Episode 299 of The Menace Podcast , host Dennis James was joined by Milos Sarcev and Jose Raymond, along with special guest Patrick Moore, who recently qualified for the 2026 Mr. Olympia final by winning the Texas Pro . During the podcast, Moore explained why he’s back on form, and the gang also discussed what position he could place in the biggest event of them all. How Did Patrick Moore Qualify for the 2026 Mr. Olympia? “Ninth show lucky,” said Moore of his long and winding road to this year’s Olympia qualification, acknowledging the fact that he’d competed in nine gruelling bodybuilding competitions before wowing the judges at the IFBB Texas Pro. “This season was focused on not just winning a show,” explained Moore, who was coming off a disappointing fourth place just a few weeks ago in Atlanta. The patient iron pumper shared that his plan had been about “getting the process of nailing the look that I’m capable of.” The ‘look’ that Moore refers to was perhaps last seen in 201...
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Jared Watson of Dirty Heads Credits Fitness for Pulling Him Out of a Dark Place

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Since 2001, Dirty Heads have been entertaining and inspiring fans with their unique blend of hip-hop, reggae, and rock that exemplifies their southern California roots. With a quarter-century of experience traveling the globe, one may think that they would be holding on and trying to extend the clock on their careers. However, as each year passes, they have only gotten bigger and better. Original member and vocalist Jared “Dirty J” Watson said that he tends to have second thoughts about many things in his life, but the success and potential for Dirty Heads was not one of them. “Every time I thought about music, every time I thought about our band, there was just this confidence, this feeling in my gut that it was like, ‘This is the path. This is what you’re supposed to do.’ I just knew we were going to make it.” That journey hasn’t come without a lot of grinding and struggles. Watson looked back on the many miles in the road crammed in a van with 10 other people, playing shows with ...
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2026 Armlifting USA World Championship Set For Olympia Weekend in Las Vegas

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The 2026 Armlifting USA World Championships, led by President and promoter Riccardo Magni, will be held at the Las Vegas Convention Center in Las Vegas, Nevada as part of the 2026 Olympia World Fitness Expo on the weekend of September 25th and 26th. Armlifting is a grip sport that functions as a hybrid of powerlifting and strongman. Like powerlifting, there are three lifts and three attempts per athlete to achieve the heaviest weight possible while seeking approval from referees. The implements that are used to test that grip can be different from one event to the next, similar to strongman competitions. Each implement offers its own unique challenge, but the objective is to lift the weight and stand tall without losing grip before receiving the down command. Chalk can be used but no other accessories are allowed. The events for the 2026 world championship contest are as follows. 60mm Axle (2 3/8″) for max Staniewicz (SSE) Anvil for max 2″x5″ Saxon Bar DL Medley Ebony Perez ...
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Should You Take a Rest Day or Push Through? The Truth About Training When You’re Fatigued

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Today is squat day. But there’s a problem. You tossed and turned all night. Your legs feel heavy, and every stair to the 3rd-floor gym already feels like a workout. The program says squats, and you’re disciplined, dammit. So, stop complaining and get to work. But should you? That brings us to the myth we’ve all encountered probably once a week in our fitness journeys: A scheduled workout must happen as scheduled, regardless of fatigue. Strength coach and multiple-time world-record powerlifter Matt Wenning has spent decades competing and coaching, and his experience has taught him something many stubborn lifters learn the hard way: “More is not always better,” he says. “Better is better.” Strength coach Gareth Sapstead takes a similar approach through autoregulation: “My opinion is that autoregulation works better than automatically scheduling a rest day every X number of weeks.” But both coaches agree that feeling tired doesn’t mean you need a rest day. It’s about learning to ...
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How To Lose Body Fat Without Losing Muscle

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Losing weight is relatively simple: consistently consume fewer calories than your body expends. Losing primarily body fat while preserving hard-earned muscle, however, requires a more strategic approach. When calories are restricted, the body does not automatically select only stored fat to meet its energy needs. Depending on how you diet and train, some of the weight you lose may come from muscle tissue. The goal, therefore, is not simply to make the number on the scale decrease. It is to create an environment that encourages the body to use stored fat while giving it compelling reasons, and the nutritional resources, to retain muscle. The most important tools for accomplishing this are a well-designed resistance-training program, sufficient protein, a moderate calorie deficit, properly managed cardiovascular exercise, and consistent daily movement. Continue Training for Muscle Growth One of the biggest mistakes people make during a fat-loss phase is changing from a structured hyper...
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Is Regan Grimes Putting Social Media Before Bodybuilding? The Menace Podcast Breaks Down Atlanta Pro

On Episode 298 of The Menace Podcast, host Dennis James was joined by Milos Sarcev and Chris Cormier, and the panel took a deep dive into the results of the recent Atlanta Pro Olympia qualifier, where James Holingshead punched his ticket to Las Vegas, knocking Regan Grimes into runner-up status. During the show, the gang agreed that Regan Grimes had a lot of work do if he wants to complete with the best of the best, noting that he may be putting his social media content ahead of competitive bodybuilding. “Let’s give credit where credit is due,” said Milos Sarcev of the 2026 Atlanta Pro result.“This is the best James (Hollinghead) has ever looked, in his history,” he added. Dennis James and Chris Cormier disagreed however, feeling that the big Brit was more detailed during his previous appearance on stage, in China. Still, all three did agree that Hollinghead had the best package in Atlanta. “I thought his legs helped him win,” suggested Cormier. “That’s what stood out to me the most,...
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 Cade Cunningham Shares His Training Plan for Making This His Healthiest NBA Season Yet

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Recovery is looking a little differently for Detroit Pistons point guard Cade Cunningham this off-season.  After overcoming a collapsed lung in the 2025-2026 season, Cunningham is excited to be experimenting with his body a little differently so he’s able to perform at his best for the upcoming NBA season. “ Electrolytes is something I’m excited about ,” the 24-year-old tells Muscle & Fitness exclusively while discussing his sports performance campaign with Thorne. “Having that in the water, being able to go with that. I’ve been trying all these different electrolyte drinks.”  While adding a little flavor and minerals to his water has helped on the court, he’s also been focusing on his body’s healing during rest, too. “Electrolytes is the number one thing I’m looking to add more of, but the magnesium is probably my most used out of everything,” Cunningham adds. “The magnesium help my sleep a lot,   especially during the season to wind down after games and get sleep. It’s toug...
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