Me at 40 years old, all-natural at 194 lbs, competing on stage. Photo by Bill Comstock, courtesy of Muscular Development.

Introduction:

Bodybuilding epitomizes physical discipline, with athletes sculpting physiques that seem to radiate peak health. Yet, a tragic pattern haunts the sport: young bodybuilders, often in their 20s and 30s, are dying from sudden cardiac events. Despite appearing in "the best shape of their lives," many succumb to the devastating effects of anabolic-androgenic steroid (AAS) abuse, which ravages their hearts. As a natural bodybuilder with over 30 years of experience, I’ve built significant muscle without steroids, relying on precise nutrition, training, and rest. A 2022 study, Dead Bodybuilders Speaking from the Heart by Escalante et al., exposes the cardiac toll of AAS. This article delves into the lethal risks of steroids, outlines how a slight caloric surplus and strategic nutrition can safely build muscle, and shares my proven methods to grow size without compromising heart health.

The Deadly Cost of Steroid Abuse


Anabolic steroids, synthetic testosterone derivatives, deliver rapid muscle gains but exact a severe toll on the cardiovascular system. The Escalante et al. study analyzed autopsies of six male bodybuilders under 50 who died from heart-related causes, revealing:

• Cardiomegaly: Mean heart weight was 575 g, 73.7% heavier than the reference man’s 332 g.
• Left Ventricular Hypertrophy (LVH): All cases showed LVH, with a mean left ventricular thickness of 16.3 mm, 125% above normative data.
• Atherosclerosis and Drug Use: 80% of cases with atherosclerosis had positive toxicology for illicit drugs, and 67% confirmed AAS use.
• Causes of Death: Included steroid-induced cardiomyopathy, sudden cardiac dysrhythmia, and hypertensive cardiovascular disease, with AAS as a key factor.​

​Supporting cases amplify these findings. A 2007 study of a 20-year-old bodybuilder who died of cardiopulmonary arrest noted a hypertrophic heart (515 g) linked to AAS. A 2022 case of a 34-year-old bodybuilder’s heart failure death showed LVH and AAS in toxicology. Steroids enlarge the heart, elevate blood pressure, and accelerate atherosclerosis, leading to fatal arrhythmias or heart failure. They disrupt lipid profiles, raising LDL and lowering HDL, hastening arterial plaque buildup. Autopsies often reveal myocardial fibrosis and necrosis, increasing sudden cardiac death (SCD) risk, particularly during intense exercise. X posts echo these warnings, citing high blood pressure, kidney failure, and liver damage from AAS.

Why Young Bodybuilders Are Vulnerable

Young male bodybuilders, typically 20-40, face elevated risks due to:

• High Doses and Polypharmacy: Competitive bodybuilders use AAS doses 10-100 times therapeutic levels, often combining them with diuretics, clenbuterol, or insulin, intensifying heart strain.
• Extreme Contest Prep: Dehydration, caloric deficits, and rapid weight cuts disrupt electrolytes, heightening arrhythmia risk. A 2022 Washington Post report tied diuretic-induced cramps to deaths like Alena Kosinova’s.
• Lax Oversight: Some federations, like the IFBB Pro League, have weak drug testing, enabling AAS use. Unqualified coaches often supply steroids, pushing dangerous protocols.
• Cultural Pressures: Social media and competition standards glorify extreme muscularity, normalizing AAS. A 2013 review estimated 1-5% global AAS use, higher among aesthetic-focused bodybuilders.

Safer Alternatives: Nutrition, Rest, and Minimal Caloric Surplus

With over 30 years as a natural bodybuilder, I’ve proven that significant muscle growth doesn’t require steroids—or massive calorie surpluses. A slight daily increase of just 20 calories above maintenance, paired with optimal training, nutrition, and rest, can yield 10 lbs of lean muscle in 8-12 months for those following a disciplined program. The key is precise macronutrient ratios—50% protein, 30% carbs, and 20% fat for most meals, shifting to 50% protein and 50% high-glycemic index (GI) carbs with minimal fat in the 3-hour post-workout window, where one-third of daily calories fuel muscle growth across three meals. Here’s how to build size safely:

1. Macronutrient Ratios and Post-Workout Nutrition

Macronutrients should be tailored to optimize muscle protein synthesis (MPS) and recovery:

• Daily Meals (Non-Post-Workout): Target 50% protein (1.6-2.2 g/kg body weight), 30% carbs (3-5 g/kg), and 20% fat (0.5-1 g/kg) to support energy, hormone production, and muscle repair.
• Post-Workout (3-Hour Window): Consume one-third of daily calories across three meals—a protein shake immediately after training, followed by two meals—aiming for 50% protein and 50% high-GI carbs (e.g., dextrose, white rice, or juice) with minimal fat to ensure rapid digestion and nutrient uptake.
• Immediate Post-Workout (Protein Shake): 20-40 g protein (e.g., whey) and 20-40 g high-GI carbs for an insulin spike.
• Second Meal (1-2 Hours Later): 15-25 g protein and 20-30 g high-GI carbs, low fat.
• Third Meal (2-3 Hours Later): 15-25 g protein and 20-30 g high-GI carbs, low fat.
• Daily Totals: Spread protein and carbs across 5-6 meals, with post-workout meals driving MPS and glycogen replenishment.

2. Modest Caloric Surplus for Muscle Gain

A 20-calorie daily surplus above maintenance fuels muscle growth without excess fat. This adds ~7300 calories annually, roughly 2-3 lbs of muscle (1 lb muscle ≈ 2500-3500 kcal, depending on water and glycogen). With optimal training and recovery, 10 lbs of lean mass in 8-12 months is achievable for intermediate lifters:

• How It Works: The surplus supports training intensity and muscle repair, minimizing fat gain.
• Adjustments: Track progress monthly. Reduce carbs if fat gain occurs; increase by 10-20 calories if strength stalls.

3. Rest and Recovery

Muscles grow during recovery, not just training. Prioritize:
​

• Sleep: 7-9 hours nightly to boost growth hormone and testosterone.
• Rest Days: 1-2 rest or active recovery days weekly to support repair.
• Progressive Overload: Gradually increase weights or reps to stimulate growth without overtraining.

4. Sample Nutrition Plan for a 180-lb Bodybuilder

For a ~2600 kcal diet with a 20-calorie surplus, with ~870 kcal (one-third) in the post-workout window, using 50% protein (325 g, ~1300 kcal), 30% carbs (195 g, ~780 kcal), 20% fat (58 g, ~520 kcal) daily:
​

• Immediate Post-Workout (Protein Shake): 1 scoop whey protein, 10 oz grape juice (25 g protein, 25 g high-GI carbs, 0 g fat, ~200 kcal; 50% protein, 50% carbs).
• Post-Workout Meal 1 (1-2 Hours Later): 3 oz chicken breast, 2/3 cup white rice (20 g protein, 20 g high-GI carbs, 1 g fat, ~170 kcal; ~50% protein, ~48% carbs, ~2% fat).
• Post-Workout Meal 2 (2-3 Hours Later): 3 oz turkey breast, 2/3 cup white rice (20 g protein, 20 g high-GI carbs, 1 g fat, ~170 kcal; ~50% protein, ~48% carbs, ~2% fat).
• Breakfast: 4 oz egg whites, 1.5 scoops whey protein, 1/2 cup oats, 1 tbsp almond butter (40 g protein, 25 g carbs, 10 g fat, ~350 kcal; 50% protein, 31% carbs, 19% fat).
• Lunch: 5 oz chicken breast, 1/2 cup quinoa, 1/2 avocado (35 g protein, 20 g carbs, 10 g fat, ~350 kcal; 50% protein, 29% carbs, 21% fat).
• Snack 1: 1 scoop whey protein, 1/2 cup berries, 10 almonds (25 g protein, 15 g carbs, 7 g fat, ~230 kcal; 50% protein, 30% carbs, 20% fat).
• Snack 2: 4 oz tuna, 1/2 cup sweet potato, 1 tsp olive oil (25 g protein, 15 g carbs, 7 g fat, ~230 kcal; 50% protein, 30% carbs, 20% fat).
• Dinner: 5 oz salmon, 1/2 cup brown rice, 1 cup broccoli (30 g protein, 20 g carbs, 10 g fat, ~330 kcal; 50% protein, 30% carbs, 20% fat).
• Totals: 220 g Protein (880 kcal, 50%), 160 g carbohydrates (640 kcal, 30%), 46 g (414 kcal, 20%), ~2600 kcal, with ~870 kcal post-workout.

5. Supplements for Natural Growth

• Creatine Monohydrate: 5 g daily (with water or juice) for strength and muscle volume.
• BCAAs: 5-10 g pre/intra-workout to support MPS.
• Omega-3s: 1-2 g daily to reduce inflammation and support hormones.

This approach, refined over my decades of natural bodybuilding, builds size without the cardiovascular devastation of AAS. This is me 4​ weeks out from competition.​





​







​My Journey and Guidance

For over 30 years, I’ve built a competitive physique naturally, rivaling many AAS users, through disciplined training, precise nutrition, and recovery. At 40 years old, weighing 194 lbs, I achieved this all-natural physique (see Figure 1), proving that significant size is attainable without steroids. My blog, strongist.co, shares my proven methods, emphasizing that a 20-calorie daily surplus and one-third of calories in the 3-hour post-workout window—starting with a protein shake and followed by two high-GI carb, low-fat meals with 50% protein—can yield 10 lbs of muscle in 8-12 months. Unlike steroids, which enlarge and damage the heart, my approach prioritizes longevity. I coach bodybuilders to achieve their best size safely. Contact me at [email protected] to learn how to grow without risking your health.

Conclusion

The tragic deaths of young bodybuilders, as detailed in Escalante et al.’s 2022 study, reveal the lethal cost of steroid abuse—enlarged hearts, thickened ventricles, and clogged arteries beneath sculpted exteriors. The bodybuilding community needs professional regulations, better education, and a shift from extreme muscularity. My 30 years of natural bodybuilding prove that a 20-calorie surplus, 50% protein, 30% carbs, and 20% fat daily, with 50% protein and 50% high-GI carbs post-workout, and proper rest build significant muscle without heart risks. Visit strongist.co to discover a safer path to your strongest self. Choose health over fleeting gains—your life depends on it.

References

• Escalante G, Darrow D, Ambati VNP, Gwartney DL, Collins R. Dead Bodybuilders Speaking from the Heart: An Analysis of Autopsy Reports of Bodybuilders That Died Prematurely. J Funct Morphol Kinesiol. 2022;7(4):105. doi:10.3390/jfmk7040105.
• Fineschi V, Riezzo I, Centini F, et al. Sudden cardiac death during anabolic steroid abuse: morphologic and toxicologic findings in two fatal cases of bodybuilders. Int J Legal Med. 2007;121(1):48-53. doi:10.1007/s00414-005-0055-9.
• Lusetti M, Licata M, Silingardi E, Reggiani Bonetti L, Palmiere C. Post-mortem investigation into a death involving doping agents: the case of a body builder. Drug Test Anal. 2022;14(8):1520-1525. doi:10.1002/dta.3309.
• Achar S, Rostamian A, Narayan SM. Cardiac and metabolic effects of anabolic-androgenic steroid abuse on lipids, blood pressure, left ventricular dimensions, and rhythm. Am J Cardiol. 2010;106(6):893-901. doi:10.1016/j.amjcard.2010.05.013.

Contact

For coaching, resources, or to share your story, reach out via:

• Blog: strongist.co

Email: [email protected]

Hey, it’s Matthew E. Ceglie from Strongist! My last name, Ceglie, hails from Ceglie Messapica—a hilltop town near Bari in Puglia, Italy, steeped in Messapi grit and famed for zero-mile eats like biscotto cegliese (almond-honey cookies). It’s spelled C-E-G-L-I-E. I say it “CHEY-lee” (like “church” and “Lee”—think Bruce Lee) for ease, but real Italians hit it as “CHEY-lyea,” with a slick “lyea” flick—imagine “lee” with a soft, quick “yeh” tail. It’s bold, unique, and rooted in strength, just like the training I bring you. Call me “Chey-lee” or crush a Strongist workout—I’m here to power your goals!

 Hey there, it’s Matthew E. Ceglie (CHEY-Lee) from Strongist! If you’re over 40, you’ve probably noticed fitness isn’t what it used to be—joints creak, recovery lags, and injuries lurk if you push too hard.
Here’s the kicker: muscle mass drops 3-8% per decade after 40 unless you train smart. But here’s the good news—you can stay strong, move better, and keep injuries at bay. This isn’t about chasing a six-pack; it’s about lifting your grandkids, hauling groceries, and thriving for years to come. Let’s dive into a no-BS guide to building strength after 40—safely and sustainably.

Why Strength Matters After 40
Strength isn’t just for gym bros. Past 40, it’s your ticket to:  
- Stronger Bones: Weight training boosts bone density, fighting osteoporosis.  
- Fired-Up Metabolism: Muscle burns more calories at rest—key for staying lean.  
- Daily Power: From climbing stairs to carrying luggage, strength keeps you independent.  
Over-40 clients tell me they don’t care about bench press PRs—they want to feel capable. That’s where smart training comes in.

The Over-40 Shift: Train Smarter, Not Harder
Your 20s were about maxing out. Now? It’s about longevity. Here’s what changes:  
- Form Beats Weight: Heavy lifts with sloppy technique are a fast track to tweaks. Focus on control.  
- Recovery Rules: Muscles heal slower—give them rest, not punishment.  
- Injury Prevention Is King: One bad move can sideline you for weeks. Prioritize safety over ego.  
I’ve seen it with clients: the ones who thrive past 40 slow down to speed up—a little less weight, more controlled reps, better results.

Practical Tips to Build Strength Safely
If you don’t have a gym or hours a day. Here’s how to start:  
- Master Bodyweight First: Squats, push-ups, and planks build a rock-solid base. Nail the form—knees over toes, chest up—before adding weight.  
- Add Light Weights Gradually: Grab dumbbells (think 5-15 lbs) and progress slowly. A 10-lb dumbbell squat today beats a 50-lb barbell injury tomorrow.  
- Move Those Joints: Tight hips or shoulders? Stretch daily—try 30 seconds of hip flexor lunges or chest openers. Mobility keeps you lifting longer.  
- Rest & Fuel Up: Sleep 7-8 hours and hit your protein (90g for women, 140g for men—check my meal plans). Recovery’s where strength grows.  

Your 20-Minute Over-40 Workout
Try this 2-3 times a week—simple, safe, effective:  
- Bodyweight Squats: 3 sets of 10 reps – Sit back, knees wide, chest up.  
- Push-Ups: 3 sets of 8 reps – On knees if needed, keep a straight line from head to hips.  
- Lunges: 3 sets of 12 reps per leg – Step forward, knee above ankle, push back up.  
- Stretch: 5 mins – Hip flexors (lunge hold), hamstrings (touch toes), chest (doorway stretch).  
Rest 60 seconds between sets. Add dumbbells when it’s too easy—just 5 lbs. can level it up.

Stay Strong for Life
This isn’t a sprint—it’s your new normal. At 40+, strength training isn’t optional; it’s essential. Pair it with steady walks (burn 200 calories daily) and solid nutrition, and you’ll drop 1.5-2.5 lbs. a week—sustainably—while feeling unstoppable. Want the fuel to match? Contact me to get started on our new Strongist Jump Start Program: Two separate Meal Plans—The proper Calories to lose the FAT quickly for women, and men—designed to power your gains. When you are ready to get the accelerated results that each of our personal training clients are getting, please reach out at Strongist Contact to kick things off. Let’s build your Strongist decade yet—what’s your first move?

Hey there! Matthew E. Ceglie here again, the personal trainer behind Strongist, and I’ve got a story for you. Truth is, I’ve been relatively flexible since I was a kid—bending and twisting came naturally. But side splits? Middle splits? Those were my kryptonite. I struggled with them for years, and it wasn’t until my 50s that I took on the challenge with PNF stretching. Now, I’ve nailed my side splits and I’m this close to mastering the middle ones. Here’s how I did it, why it works, and how it can help you—especially if you’re over 40 and feeling stuck.

What Is PNF Stretching?
​
Proprioceptive Neuromuscular Facilitation (PNF) sounds like a science experiment, but it’s straightforward: stretch, contract, relax, repeat. It’s a technique I’ve used with clients to unlock flexibility fast, and it’s how I finally conquered my split goals after decades of trying. Originally a rehab tool, PNF rewires your body’s limits—perfect for us adults over 40.

How to Do PNF Stretching: Your Step-by-Step Plan

No gym membership required—just commitment. Here’s how I tackled my side splits (and nearly the middle ones), targeting hamstrings, adductors, and hip flexors:

1. Warm Up Smart
   Move for 5-10 minutes—brisk walking, leg swings, or lunges. Warm muscles stretch; cold ones snap.
2. Find Your Edge
   Ease into your stretch—legs wide for a side split, or straddled for a middle split—until you feel mild tension. Hold 10-15 seconds.
3. Contract with Control
   Push the stretched muscle against resistance for 6-10 seconds. For side splits, I pressed my heels into the floor like I was sliding them inward (but kept them still). Use a wall or strap if you’re solo. Aim for 50-70% effort.
4. Relax and Sink Deeper
   Release, exhale, and stretch further. That extra give? That’s PNF magic. Hold it for 20-30 seconds.
5. Repeat 2-3 Times
   Cycle through a couple rounds—you’ll creep closer each time.
6. Balance and Recover
   Work both sides, then rest a day before round two.

I hit this 3-4 times a week, and in my 50s, I went from “maybe never” to side-split success—and I’m inches from the middle split. It’s all about persistence.

Why PNF Works (The Science Bit)

Your body’s got natural stop signs—PNF bypasses them:

• Brain’s Stretch Reflex: Muscle spindles sense stretch and tense up to protect you. Contracting then relaxing quiets them, letting me sink deeper.
• Golgi Tendon Organ (GTO): This tendon sensor limits tension. PNF’s push resets it, relaxing the muscle more than usual.
• Muscle Bonus: Over time, the tissue stretches—my adductors and hamstrings lengthened with every session.

Even with my kid-level flexibility, my brain and GTO were blocking those splits. PNF flipped the switch in my 50s.

What’s Holding You Back?

Age stiffens us—decades of habits, old injuries, or just gravity. I thought my split struggles were pure muscle, but PNF proved it was mostly my nervous system saying “nope.” Common for adults over 40? You bet—and it’s fixable.

Tips to Master PNF

• Ease In: Over-40 bodies thrive on patience—stretch smart, not hard.
• Solo or Partner: I guide clients with resistance, but a wall works too.
• Track It: Seeing progress (even in my 50s) kept me going.

Your Turn: Let’s Get Flexible Together

​I’ve watched PNF transform clients—less stiffness, better mobility, and goals they thought were “too late.” At 40+, flexibility isn’t just about splits—it’s about moving freer and living stronger. That’s my mission at Strongist helping adults like you reclaim what’s possible. I did it in my 50s—you can too.

Ready to stretch your limits? Hit me up, Matthew E. Ceglie, at Strongist Contact.
Let’s zero in on your flexibility goals—side splits, middle splits, or just looser hips. Reach out today, and let’s turn “I can’t” into “watch me.” What’s your stretch goal? Here is a picture of me reaching my goal...

Aging doesn’t mean getting weaker—it just means training smarter. After 40, muscle loss (sarcopenia) accelerates, recovery takes longer, and joints need extra care. But with the right training, recovery, and nutrition, you can build and maintain muscle for life.

Train Smarter: All Methods Work, But Find the Best for You

There’s no one-size-fits-all approach to weight training. All methods will build muscle, but the key is finding what works best for your body and recovery.

Traditional Weight Training Approaches

• Pyramid Training (Up or Down): Increasing or decreasing the weight of each set
• Body Part Splits: One to two muscle groups per session (e.g., 3/1 split)
• Rep Ranges: Low, medium, or high reps depending on the goal
• Load Variations: Heavy weight for strength, light weight for endurance
• Tempo Training: Best for hypertrophy → 2-count concentric (lifting), 4-count eccentric (lowering)

Static Holds & Static Contraction Training (Pete Sisco Method)

A less traditional but proven method used by Tony Robbins, Dr. John Jaquish, and many bodybuilders, static contraction/hold training builds maximum strength in minimal time while reducing joint strain.

• Hold a heavy weight in place at the strongest part of a lift for 5-15 seconds
• Move the weight 2-3 inches concentrically & eccentrically to generate peak force

Example: Bench Press Static Training
🏋️ Load the bar with more than your max rep weight
🏋️ Hold it just before lockout for 5-15 seconds (static hold)
🏋️ Or move the bar 2-3 inches up and down for mini repetitions (static contraction)

This technique works for deadlifts, leg presses, bench press, overhead presses, seated rows, weighted pull-ups and more—delivering maximum strength gains with minimal joint strain.

***The caveat to this is, if this IS the best method of building muscle, however, you DO NOT have the proper equipment to do this training safely then it is not the best way for you. (i.e. a smith machine, heavy duty squat rack with safety bars). then I will tell you to use a more traditional method such as the aforementioned methods.*** 

The Key to Injury Prevention: Warm-Up & Stretching

Strength training is only half the battle. Prevention is key to longevity.

How to Warm Up Properly for Bench Press (Paul Delia taught me this 20 years ago when I was struggling with my bench). A proper warm-up ensures your muscles and joints are prepared while preventing premature fatigue.

Phase 1: Light Warm-Up Sets
Set 1 – Very lightweight, 20 reps to increase blood flow
Set 2 – Slightly heavier, 15 reps to activate muscles

Phase 2: Acclimation Sets (No Fatigue Yet!)
Set 3 – Increase weight, 6-8 reps, still easy
Set 4 – A bit heavier, 2-3 reps, preparing for heavier work

Phase 3: Priming Set (Near Working Weight, No Failure!)
Set 5 – Close to your working weight, 1-2 reps to fire up the nervous system
Now your muscles are primed, joints are lubricated, and you're ready for your working sets.

Daily Stretching = Fewer Injuries

As flexibility declines, tight muscles = higher injury risk.
Incorporate:
 Morning routine: 5-10 minutes of full-body stretching
 Post-workout: Static stretches for major muscle groups
 Before bed: Deep stretches + breathwork to relax muscles

Recovery: The Missing Piece for Growth
Muscles don’t grow in the gym—they grow during recovery.

Sleep: Your #1 Recovery Tool
7-9 hours of quality sleep for muscle repair
stick to a consistent schedule & limit blue light
Optimize your room for darkness & cool temps

Fuel Your Body for Strength
​Protein + micronutrients = faster recovery.
🥩 Protein: 1g per pound of body weight (meat, fish, eggs, Whey Protein)
🥑 Healthy Fats: Omega-3s for joint health (salmon, nuts, flaxseeds)
🍎 Micronutrients: Magnesium, zinc, vitamin D for recovery
💊 Supplements: Collagen, creatine, protein powder for muscle & tendon repair

Stay Strong for Life
Strength is the foundation of longevity. Whether you prefer traditional training or innovative techniques like Pete Sisco’s static contraction method, the key is to train consistently, recover fully, and prioritize mobility.

👉 Need expert guidance? Visit Strongist for training tips & Shop Strongist Fit Store top-tier supplements to fuel your journey! 💪🔥

 The Hidden Dangers of Plastic & Why You Should Switch to Stainless Steel

Plastic Bottles: A Hidden Health Hazard

Every time you take a sip from a plastic water bottle, you could be exposing yourself to dangerous toxins. Over time, plastic degrades, leaching harmful chemicals into your water—many of which have been linked to hormone disruption, metabolic disorders, and even cancer.

How Plastic Breaks Down & Harms Your Health

Plastic water bottles are made from polyethylene terephthalate (PET) or other plastics containing bisphenol A (BPA), phthalates, and microplastics. When exposed to heat, light, or time, these chemicals break down and seep into the water you drink.

Some key dangers include:

• Endocrine Disruptors – Chemicals like BPA mimic hormones in your body, potentially leading to fertility issues, thyroid problems, and weight gain.
• Carcinogenic Risk – Certain plastic chemicals are linked to increased risks of breast, prostate, and other cancers.
• Microplastic Contamination – Studies show that microplastics accumulate in our bodies, with long-term health consequences still being studied.

Filtered Water & Stainless Steel: The Smart Switch

Instead of constantly exposing yourself to plastic toxins, switch to a stainless steel water bottle and drink clean, filtered water.

• Reverse Osmosis (RO) Water – RO filtration removes harmful contaminants, giving you clean, pure hydration.
• Fluoride Awareness – While fluoride has some dental benefits, excessive consumption is controversial. Limiting fluoride exposure by drinking purified water is a smarter long-term approach.
• Durability & Safety – Stainless steel bottles are toxin-free, sustainable, and keep your water fresh without harmful leaching.

​Upgrade to a Strongist Stainless Steel Water Bottle

Ready to ditch plastic? Upgrade to a Strongist Stainless Steel Water Bottle and start hydrating correctly! Our high-quality, durable bottles ensure you’re drinking clean water, free from dangerous plastics.

🔗 Get yours today:
Strongist 32oz Water Bottle
Strongist Stainless Steel Water Bottle (Standard Lid)
​
The Bottom Line

​Every small step toward a healthier lifestyle matters. Eliminating plastic water bottles is one of the simplest yet most powerful ways to reduce exposure to toxins and improve long-term health. Make the switch today and start drinking water the way it was meant to be—clean and chemical-free!

​#PlasticToxins #DitchPlastic #ToxinFreeLiving #ReverseOsmosisWater #HealthyHydration 
#StrongistWaterBottle #BPAFree #EndocrineDisruptors #FilteredWater #CancerPrevention #HealthTips#Wellness #SustainableLiving #Microplastics #StainlessSteelBottle #FluorideFree #StrongistLifestyle #ShopStrongist #StrongistSupplements

(3-minute read)

Back pain can feel like a life sentence, but it doesn’t have to define you. Living with daily back pain is a reality for me, but it hasn’t stopped me from thriving. In fact, I’ve learned that consistent strength training and creating muscle balance are the most important things you can do to address chronic back issues.
Strength is your best ally against pain. By training the right muscles, you can protect your spine, improve your posture, and avoid the cycle of discomfort that holds so many people back.
Here, I’ll share my proven approach to managing back pain and avoiding surgery. Through exercise, recovery, proper supplementation, and a healthy diet, you can stay strong and resilient.

Train the Right Muscles to Protect Your Spine

A strong, balanced body begins with targeting key muscle groups that stabilize and support your spine. I recommend focusing on the following areas:

1. Erector Spinae: These muscles run along your spine and play a critical role in keeping it stable and upright.
2. Internal and External Obliques: These side abdominal muscles help with rotation and overall core stability.
3. Rectus Abdominis: Known as the “six-pack” muscle, this group supports spinal movement and flexion.
4. Hip Flexors and Piriformis: These muscles control hip movement and stability, which directly impacts the lower back.
5. Iliacus and Psoas: Often overlooked, these deep core muscles are essential for posture and lower back support.

Core exercises for back pain, such as planks, bird dogs, Pallof Presses, reverse hyper-extensions, and back extensions, are foundational for building strength and stability in these areas. Strengthening your core stabilizers is non-negotiable. When these muscles are strong and balanced, your spine is protected, and your risk of injury decreases.

Fuel Your Body With the Right Diet

What you eat plays a massive role in managing inflammation and supporting recovery. I emphasize the importance of a diet that is:

• Low in Sugar: Excess sugar promotes inflammation, which can worsen back pain and hinder recovery.
• High in Protein: Protein supports muscle repair and growth, which are essential for maintaining a strong core and spinal stability.
• Rich in Healthy Fats: Incorporate good fats like olive oil, avocados, and nuts to reduce inflammation and fuel your body.
• Packed with Vegetables: Vegetables provide essential vitamins, minerals, and antioxidants to combat inflammation.

I follow a Mediterranean type diet, known for its anti-inflammatory benefits, and pair it with intermittent fasting for even greater results.

Intermittent Fasting:

• What It Is: A dietary approach that alternates between periods of eating and fasting. Popular methods include the 16:8 method or 5:2 (eating normally for 5 days, reducing calories for 2 days). Personally, I choose the 20:4 method (20 hours of fasting, 4 hours of eating). AKA: The Worrier Fast
• Why I Recommend It: Intermittent fasting gives your body a chance to rest and repair. It helps reduce inflammation, balance hormones, and improve digestion—all of which are critical when dealing with back pain and recovery.

The combination of intermittent fasting and a Mediterranean type diet has been a game-changer for me. It’s simple to follow, keeps inflammation low, and makes me feel energized and strong.

Recovery Is Key

While strength training is crucial, recovery is just as important. I emphasize a comprehensive recovery routine that includes:

• Proper Nutrition and Supplements:
  The body needs the right nutrients to repair and recover after tough workouts. I rely on Strongist Whey Isolate Protein to support muscle recovery and growth, and Strongist Collagen Peptides Type I & III to strengthen connective tissues and reduce joint pain. Supplements like Strongist Creatine Monohydrate and Strongist ION + Select Electrolyte ensure you’re replenishing energy and hydration levels after intense workouts.
  Supplements fill the gaps that your diet might miss. They’ve made a huge difference in my recovery and help me keep training consistently.
• Rest and Sleep:
  Adequate sleep is critical for muscle repair and overall well-being. Aim for 7-9 hours of quality sleep each night.
• Cold Plunge and Cryotherapy:
  These methods reduce inflammation, improve circulation, and promote faster recovery.
  Cold therapy has been a game-changer for managing my back pain. It’s uncomfortable, but the benefits are worth it.
• Acupuncture and Chiropractic Care:
  These therapies can help align your body, release tension, and improve mobility.

Avoid Surgery: The Last Resort

Surgery should always be your last option. While there are cases where surgery is necessary, many people can avoid it with a proper plan. By combining strength training, recovery practices, and professional care, you can often manage back pain without invasive procedures.
Your body has an incredible ability to heal itself if you give it the right tools. Strengthen your muscles, take care of your recovery, and don’t give up.

Final Thoughts: Take Control of Your Pain

Living with back pain doesn’t mean you have to stop living. By strengthening your muscles, protecting your spine, following an anti-inflammatory Mediterranean type diet, and committing to a balanced recovery routine, you can take control of your pain and improve your quality of life.
Pain is a signal—not a sentence. Listen to your body, work hard, and give yourself the tools to succeed. You’re stronger than you think.
Start your journey to a stronger, healthier back today with the right mindset, training, and support. Explore the Strongist supplement line to fuel your recovery and keep you performing at your best.

Strength training is more than just lifting heavy—it’s about fueling your body with the right tools to optimize performance, recovery, and overall health. For Matt “The Hammer” Ceglie, every supplement in his stack serves a specific purpose, helping him stay at the top of his game.

In this post, Matt shares his supplement stack, explains the science behind each product, and offers his personal insights into why these supplements are critical to his success.

A Word from Matt “The Hammer” Ceglie
“I’ve learned over the years that strength is built in and out of the gym. Sure, the training is tough, but recovery, nutrition, and supplementation are the keys to progress. Without the right tools, you’re leaving gains on the table.
The Strongist supplements I use aren’t just about convenience—they’re backed by science, taste great, and deliver real results. These products have helped me recover faster, train harder, and stay consistent no matter how intense my sessions get.”

Matt’s Strongist Stack: Science + Performance
1. Strongist Creatine Monohydrate: The Strength Staple

• Science Behind It: Creatine increases phosphocreatine stores in the muscles, allowing them to regenerate ATP (adenosine triphosphate) faster. ATP is the primary energy source for short bursts of high-intensity weight lifting sessions.
• Why Matt Uses It: “Creatine is the most studied supplement in the world, and it works. Every time I take it, I notice better strength, endurance, and recovery. It’s a no-brainer for anyone serious about lifting.”
• How to Use: Take 5 grams daily to saturate your muscles for maximum effect.

2. Strongist Collagen Peptides Type I & III: The Recovery Boosters

• Science Behind It: Collagen peptides help maintain the structural integrity of connective tissues, such as tendons, ligaments, and skin. Type I supports skin and bones, while Type III is crucial for muscles and blood vessels.
• Why Matt Uses It: “As a strongman, my joints and connective tissues take a beating. These peptides are my secret weapon for staying mobile and pain-free, even after heavy lifts.”
• How to Use: Add one scoop to your favorite drink daily for optimal results.

3. Strongist Whey Isolate Protein: The Recovery Essential

• Science Behind It: Whey isolate is a highly bioavailable protein that is rapidly digested and absorbed, making it ideal for post-workout recovery. It provides all nine essential amino acids, including leucine, which triggers muscle protein synthesis.
• Why Matt Uses It: “Recovery starts the moment you finish your workout. Strongist protein is clean, mixes perfectly, and helps me hit my daily protein goals without hassle.”
• How to Use: Take one scoop post-workout or as a meal replacement to support recovery and growth.

4. Strongist ION + Select Electrolyte: The Hydration Hero

• Science Behind It: Electrolytes like sodium, potassium, and magnesium maintain fluid balance, muscle function, and nerve signaling. During intense workouts, these minerals are lost through sweat and must be replenished.
• Why Matt Uses It: “Hydration is non-negotiable. Strongist ION keeps me hydrated and prevents the cramps and fatigue that can cut a session short.”
• How to Use: Mix one scoop with water in the morning and sip throughout your day.

5. Pre-Workout with Creatine: The Energy Igniter

• Science Behind It: This pre-workout combines caffeine for focus, beta-alanine for endurance, and creatine for strength. Together, these ingredients enhance energy, reduce fatigue, and improve overall performance.
• Why Matt Uses It: “This pre-workout fires me up. The energy, focus, and pump I get are unbeatable, and the added creatine is just icing on the cake.”
• How to Use: Take one scoop 20-30 minutes before your workout for peak performance.

Final Thoughts from Matt
“Supplements aren’t magic—they work when you do. Strongist supplements have been a game-changer for my training, recovery, and overall performance. Whether you’re a beginner or a seasoned athlete, having the right products in your corner can make all the difference.”

Ready to Build Your Stack?
​Take your training to the next level with the same science-backed supplements that Matt “The Hammer” Ceglie trusts. Explore the Strongist line today and experience the difference for yourself.
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