EVLS Prague Pro 2025 Results: Martin Fitzwater Dominates in Upset Win Over Samson Dauda

If you thought the bodybuilding world would pause for breath following the 2025 Olympia, you better think again, because the EVLS Prague Pro has made a huge impact on the road to becoming the industry’s best bodybuilder. From emerging contenders to emotional roads to redemption, here’s five things we learned over the weekend.

Martin Fitzwater is On a Mission to Become the 2026 Mr Olympia

“The Martian” lived up to his name at the Prague Pro by bringing an out of this world physique that presented muscle fullness, combined with the much-coveted conditioning that legends of the past have been yearning to see. During the past year, Fitzwater says he has worked on his confidence by finding his flow on stage.

After beating Chris Bumstead in Prague last year, Fitzwater would find himself up against the 2024 Mr Olympia, Samson Dauda this year, but still came out on top. “Most cool, calm, and composed I’ve ever been on the stage,” explained Fitzwater of his epic showing in Europe. “I also know that the physique I am bringing now is something very, very dangerous. That, anyone is going to have to be at their best to beat me.” No doubt, Martin Fitzwater is on a mission to become the 2026 Mr Olympia.

Samson Dauda is on the road to redemption

The Nigerian Lion, Samson Dauda was king of the bodybuilding jungle after winning the 2024 Mr Olympia competition, but he admits that dropping too much weight to streamline his physique led to a heart breaking fourth place in 2025. In the two-weeks between the Olympia and the Prague Pro, Dauda was able to pack on some serious pounds and present a much more competitive look on the night, but he’ll have to settle for second place thanks to Fitzwater’s showstopping performance. Still, having shown great improvement in so little time, Dauda remains dangerous on any bodybuilding stage.

Keone Pearson Makes His Open Debut

Three-time 212 Olympia Champion, Keone Pearson had been toying with making his Open debut for some time, so all eyes were on “The Prodigy” in Prague. On the night, he managed an impressive fourth place behind Martin Fitzwater, Samson Dauda, and Michal Krizanek.

“The goal was to see how I stack up with the bigger guy, and I can tell you; I hold my own up there!” wrote Pearson following the show via Instagram. “I love the work and I’m going to keep working, you better believe that.”

Terrence Ruffin Kept His Composure for a Classic Masterclass

Terrence Ruffin motored through an eventful performance in the Classic division in Prague after a technical error meant that his routine was abruptly cut off too soon. Fortunately, he was given the chance to complete his presentation in full and wowed the crowd in the process. Having placed third in the Classic division just two weeks ago at the 2025 Olympia, “Ruff Diesel” claimed first-place honors in Prague and will likely be a huge threat to current Olympian, Ramon Rocha Queiroz.

Prague is Becoming a Pivotal Competition on the Road to Olympia

The EVLS Prague Pro proves that rather than rest up following the Olympia, competitors are more eager than ever before to set the tone for the year ahead. In the Open division, the field became as unpredictable as ever, with Dauda back on the hunt, and Fitzwater stamping his authority on the event, while up-and-comers like Brandon Pearson and Michal Krizanek also made their presence felt. Also on the night, Yinka Majolagbe had his best result to date after winning the 212 division, and Emile Walker took the Men’s Physique trophy. The full list of winners was as follows:

Men’s Open Division winner: Martin Fitzwater
Men’s Classic: Terrence Ruffin
Men’s Physique: Emile Walker
Men’s 212: Yinka Majolagbe
Figure: Dorethane Agathina
Bikini: Jasmine Gonzalez
Wellness: Chelsey Warnes

To follow the EVLS Prague Pro on Instagram, click here.

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EVLS Prague Pro 2025 Results: Martin Fitzwater Dominates in Upset Win Over Samson Dauda, 2025-10-27 13:03:00

By Fysical FitnessIn Pro Tips

How ‘DWTS’ Pro Ezra Sosa Takes Care Of His Body During the Show’s Grueling Season

October 27, 2025

Dancing with the Stars may look nothing short of fun and light hearted from all the glitz and glam with the fun celebrities that participate. But one of the show’s professional dancers, Ezra Sosa, explains just how hard on the body all the prep for the weekly shows really is.

“Being a dancer is the perfect balance of artistry and athleticism, and that’s why I love this art so much,” Sosa explains. But being paired with someone who actually appreciates both sides of it, Jordan [Chiles] is an athlete, but also she’s a very artistic person, especially with artistic gymnastics. And so, I definitely feel like our partnership is so special, because when we are together and we do collaborate on these numbers, we are pretty equal, and we always see eye to eye with all the dances. Especially when it comes to the show, my job is to really show different sides of my partner to America through dance.”

After the Tuesday live show wraps, Sosa and Chiles head right back into the studio to get started on the next week. How he prepares them physically all depends on the style of dance they’ve been assigned.

“It’s a lot of, like, hamstring stretches,” the 24-year-old explains of their warmups that take anywhere from 10 to 30 minutes. “It’s a lot of hip mobility too, because you’re using hip action. And then, for me, it’s different because I have to make sure that my back is solid and my shoulders are strong, because I am leading her through a lot of these dances. But for her, she has to make sure she has a strong core, and she has to make sure she has really good alignment.”

Skipping Cooldown is Never Cool for Ezra Sosa

While prepping for rehearsals is important to Ezra, the cooldown routine is what really counts.

“Your body tends to go [into] shock when you’re going from being so active to not,” Sosa says. “You have to let your body adjust a little bit. It’s relatively the same thing (as warming up), but it’s all about breathwork and breath control, so just like, really just lowering your heart rate. But also, you kind of revisit a lot of the same stretches and exercises that you did before. I think it’s a good way to rev up the engine and then also just to rev it down, too.”

The couple does drills in between dancing at rehearsal that includes many wall handstands to target certain muscles and practice keeping their legs straight for extended periods of time.

“[We do them] for 5 minutes,” he says, adding they are dancing four hours a day while Jordan still spends time working on her own athletic career. “She usually does her gymnastics in the morning, and then she’ll meet with me. When she’s in gymnastics, I’m actually choreographing and prepping the routine with someone else. Especially for a celebrity, it’s quite literally impossible to choreograph a routine for them, especially if they don’t really have dance experience.”

Dancing with a Bunch of Annoying Injuries

Ezra and Jordan are over halfway through the show’s 10-week journey to make a run for the mirror ball trophy. He admits he’s still “feeling physically good,” but it’s come with a lot of wear and tear on the body.

“I’m sore today and I will be very sore this week,” Ezra laughs, adding that he attends physical therapy a couple days a week to help him try and stay healthy. “I’m really proud of myself and how I’ve been taking care of my body, especially this year, because I’m just realizing how important it is for longevity in my career.”

Sosa admits that he has even battled some injuries this season, too.

“Week 1, I had mild, subscapularis tears,” Sosa says. “And then I had a little ligament tear in my chest.”

He adds: “My fridge is full of ice packs. Icy Hot is really big for me. It’s just stretching, I do. I have little PT exercises I do every single day, just to make sure that my body stays in check.”

What really gives Ezra a shot at winning his first championship title in the show’s ballroom is the fact that he is paired with another athlete.

“A lot of people praise her for being an Olympian and for all the accolades that she does,” Ezra explains of Jordan who won medals in the 2020 Tokyo and 2024 Paris games for Team USA. “But the thing I love about her is her work ethic, her drive, her determination, and ultimately, that’s what got her where she is today.” Prep, rehearsals and recovery are important to Ezra, but so is his diet when burning all those calories during the show’s season which is why he’s teamed up with Carl’s Jr. for a special partnership to keep his energy up.

“I honestly kid you not, am not a fast food girlie,” Ezra, who loves the company’s Bacon Western Cheeseburger for a well-rounded meal, says. “But my partner this season is, so she got me back on my fast food kick, and Carl’s Jr. has been my go-to ever since. I need to eat my calories, but also there’s a lot of protein that is in their hamburgers, so it’s really good for me to have good protein as well.”

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How ‘DWTS’ Pro Ezra Sosa Takes Care Of His Body During the Show’s Grueling Season, 2025-10-27 12:53:00

By Fysical FitnessIn Workout Routines

Craig Richey’s 15-Minute Dumbbell Circuit to Build Muscle and Crush Cardio

October 27, 2025

When it comes to building strength and conditioning, the British Weight Lifting Champion and current CrossFit competitor, Craig Richey, is one online coach that you definitely should be following. Despite his status as an elite athlete, Richey understands that fast and efficient workouts are often the key to staying consistent. To that end, he’s been sharing some simple, time effective full body workouts that you can try with just a set of dumbbells and an exercise mat, building muscle and completing an epic cardio session in just 15 minutes. Here’s how to try it for yourself.

“Was harder than it looks and the the intensity and muscle overload, so good,” commented Richey, who won then 2023 British Weightlifting title in the 89kg class.

Craig Richey’s 15-Minute Full Body Dumbbell Circuit

Dumbbell Handle Pushups
Bent Over Dumbbell Row (Both Arms)
Dumbbell Step Back Lunge
Dumbbell Strict Press
Dumbbell Bicep Curl (Both Arms)

To perform this session, you’ll rep out each exercise for 30 seconds, followed by 30 seconds of rest. With 3 rounds of 5 exercises, you’ll be hitting the showers after just 15 minutes of serious work. If you really want to compete with yourself, score your total reps and try to beat that number next time.

Craig Richey’s 15-Minute Full Body Dumbbell Circuit Breakdown

Richey’s workout proves that you can get your sweat on and work smart at the same time, beginning with dumbbell pushups. This variation reduces pressure on your wrists and shoulders thanks to the neutral wrist position but also allows for a deeper movement. You’ll tax the pecs, triceps, deltoids and core as you blaze through the first exercise. Next up is the bent over dumbbell row, performed with both arms and targeting your back, chest, and upper arms. Bent over rows are great for improving spinal health and stability while being extremely functional too.

Third up is a move that leans into the lower body. The step back, or rear lunge will challenge the quads while also recruiting the calves, glutes, and hamstrings. Make sure to drive through the front foot and extend the knee as you stand back up. The penultimate move will provide a real pump as you perform a strict, overhead press. This exercise builds the deltoids in the shoulders in addition to working the arms and core.

You’ll end each round with a two-arm, dumbbell, bicep curl variation performed by holding one dumbbell at each end curling the weight vertically, and central to your torso. This ‘plate curl’ style movement builds the biceps and forearms to grow your arms by targeting multiple muscle groups. “Got me pumped,” commented the lifter and CrossFitter on completion of this epic circuit, provided by his The Daily Cardio platform. “On the agenda for tomorrow,” responded one seriously inspired follower.

Why not give it a go for yourself? Feel free to make adjustments based on your own level of fitness, such as tweaking the rest times, or the size of the dumbbell. And, shirt-off is also optional!

To follow Craig Richey on Instagram, click here.

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Craig Richey’s 15-Minute Dumbbell Circuit to Build Muscle and Crush Cardio, 2025-10-27 11:55:00

By Fysical FitnessIn News

Hany Rambod Announces Sam Sulek’s IFBB Pro Debut at the 2026 Arnold

October 27, 2025

Sam Sulek has been training hard since winning his IFBB Pro Card earlier this year, and we now have a firm date for his next round of competitive flexing, thanks to Hany Rambod.

Sulek is one of bodybuilding’s biggest social media stars, but he proved to be more than just another content creator when he won his IFBB Pro Card at just 23 years of age back at The Arnold Sports Festival in February 2025. While Sulek has picked up big sponsorship contracts with huge brands like Gymshark and 3D Energy, he’s continued to gain even more followers with his relatable vlogs, detailing his approach to amassing more muscle on the journey to competing as a pro. Still, we’ve been left to speculate since February in terms of when the big man’s pro debut will actually place. That is until now, because one of bodybuilding’s top coaches, Hany Rambod, has apparently spilled the tea.

When Will Sam Sulek Make his IFBB Pro Debut?

“Speaking of the Arnold Classic that is coming up, and speaking of Classic, Sam Sulek has decided to not only do the Arnold Classic in Ohio, but also the UK,” confirmed Hany Rambod via his YouTube channel. “…those shows are three weeks apart, the beginning of March as well as the end of March, so it’s gonna be interesting to see how Sam might do against the likes of these gentleman (referring to Classic division competitors such as 2025 Olympia winner Ramon Rocha Queiroz, runner-up Mike Sommerfeld, or Terrence Ruffin who took third place).”

In terms of dates, Rambod’s announcement means that Sam Sulek will make his pro debut in the Classic division at the Arnold Sports Festival in Columbus, Ohio, with the finals set for March 6, 2026. He will then travel across the pond for the Arnold Sports Festival UK, with the finals are set for March 28, 2026, in Birmingham.

To watch Rambod’s most recent YouTube show, where is also gave his thoughts following the 2025 Classic Physique Olympia, see below:

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Hany Rambod Announces Sam Sulek’s IFBB Pro Debut at the 2026 Arnold, 2025-10-27 11:44:00

By Fysical FitnessIn exercise, Guide, Jefit app, muscle, progressive overload, strength, strength training

The Best Fitness Apps For Tracking Progressive Overload | Jefit

October 24, 2025

Introduction — Best Fitness Apps for Tracking Progressive Overload

Tracking progressive overload in strength training is essential for anyone looking to improve their fitness outcomes, whether you’re a beginner or an experienced athlete. Fitness apps have emerged as crucial tools in this journey, assisting users in planning, logging, and monitoring their training progress effectively.

In this guide, we compare various fitness apps that focus on progressive overload, providing insights into their features and benefits. Users can expect a detailed overview, highlighting major functionalities while considering practicality, ease of use, and overall effectiveness. Some of the most effective apps include those that provide comprehensive workout planning, track performance metrics, and facilitate goal setting.

For instance, JEFIT stands out by offering users an extensive exercise database, customizable workout plans, and tools to log workouts and track progress. Other competitors may include apps that focus purely on logging workouts without comprehensive coaching features.

As we proceed, this listicle-style review will not only evaluate the apps’ capabilities but also guide you in selecting the right tool tailored to your specific training needs. This approach ensures informed decision-making while enhancing your strength training regimen through progressive overload strategies.

Explore further the array of options, so you can find an app that aligns perfectly with your fitness aspirations.

Understanding Progressive Overload

Progressive overload is a fundamental principle in strength training, essential for achieving muscle gains and enhancing performance. It refers to the gradual increase of stress placed on the body during exercise, which can be achieved through various methods such as increasing weight, repetitions, volume, or frequency of workouts. The need for progressive overload arises from the body’s adaptation to physical stress; without it, workouts can become ineffective, leading to plateaus or even injuries.

How to Implement Progressive Overload:

Increase Weight: Gradually add more weight to your exercises as you get stronger, aiming for increments that allow for proper form.
Increase Repetitions: Add additional reps once you comfortably lift a weight for a set number of repetitions.
Increase Volume: Incorporate additional sets to increase overall workout volume.
Increase Frequency: Elevate the number of weekly workout sessions to enhance training stimulus.
Track Progress: Utilize tools like JEFIT to log workouts, manage routines, and track progress visually, helping avoid plateaus and adjust your strategy as needed.

Key Highlights of Progressive Overload:

Enhanced Muscle Growth: Systematic load increases lead to hypertrophy as muscles adapt to increased demands. [Source: USA Today]
Avoiding Plateaus: Regular adjustments to training variables prevent stagnation and keep progress dynamic.
Injury Prevention: Gradual increases allow for safe adaptation, reducing injury risk from sudden intensity spikes.
Tracking Effectively: Fitness tracking tools enable informed decisions on training regimens, promoting better outcomes. [Source: CNET]

For a comprehensive workout tracking experience, consider using JEFIT, which not only offers detailed logging but also analytics to optimize and personalize your fitness routine. Learn more about how to avoid and overcome training plateaus on JEFIT.

Features to Look for in Fitness Apps

When selecting a fitness app, particularly for tracking progressive overload, consider the following essential features:

Exercise Logging: Reliable logging systems allow accurate workout records crucial for tracking progress. Comprehensive logging improves adherence and results. [Source: CNET]
Custom Programming: Apps providing customizable workouts tailored to goals and fitness levels ensure effective, varied training. [Source: USA Today]
Auto-Progression: Automatically adjusts training parameters based on user performance, maintaining continual improvements without injury risk. [Source: CNET]
Analytics (PRs, Volume, Intensity): Detailed reports on personal records, volume, and intensity help understand fitness trends and inform training decisions. [Source: USA Today]
Easy Editing: User-friendly editing enhances accuracy and usability, allowing quick adjustments to logged workouts. [Source: CNET]
Timers: Integrated rest and exercise timers assist in maintaining optimal workload and recovery intervals.
Integration with Wearables or Nutrition Trackers: Syncing capabilities improve data accuracy and provide a comprehensive fitness overview. [Source: USA Today]

Among many options, JEFIT excels with its comprehensive tracking and user-friendly interface, perfect for fitness enthusiasts focused on progressive overload.

Top Fitness Apps Reviewed

JEFIT

Pros: Extensive exercise database, custom workout plans, detailed progress analytics.
Cons: Some features require subscription.
Best for: Gym-goers needing structured tracking and detailed progress monitoring.

MyFitnessPal

Pros: Excellent food logging and macro tracking.
Cons: Limited weight training features, primarily focused on nutrition.
Best for: Users integrating nutrition with fitness plans.

StrongLifts 5×5

Pros: Simple program focused on core lifts and progressive overload; beginner-friendly.
Cons: Less comprehensive for varied workout styles.
Best for: Beginners aiming to build strength with clear structure.

Fitbod

Pros: AI-tailored workouts based on lifting history, focus on progressive overload.
Cons: Subscription cost and complex features.
Best for: Intermediate lifters wanting personalized strength training.

ShapeScale

Pros: Visual body composition with 3D scans, integrates fitness and visual feedback.
Cons: High initial cost for device and app.
Best for: Users focused on aesthetics and willing to invest in technology.

Major Highlights per App

JEFIT: Detailed tracking tools for serious lifters.
MyFitnessPal: Best for diet management alongside light workout tracking.
StrongLifts 5×5: Focus on essential compound lifts with simplicity.
Fitbod: Adaptive smart workouts maximizing strength gains.
ShapeScale: Innovative visuals for holistic progress tracking at a premium.

For more detailed workout programming, check out JEFIT’s strength training programs and how they support progressive overload.

Benefits of Using a Fitness Tracking App

1. Improved Accountability

Tracking apps foster accountability by documenting workouts, nutrition, and progress, increasing adherence. Personal trainers note better consistency in clients who use apps regularly. [Source: CNET]

2. Clearer Data on Progression (Volume/PRs)

Apps provide analytics on workout volume and personal records, enabling users to spot trends and tailor training accordingly. This insight is crucial for effective progressive overload. [Source: USA Today]

3. Easier Program Adjustments

Access to detailed metrics simplifies modifying training programs. Apps like JEFIT streamline this, letting users focus more on workouts than manual tracking.

4. Motivation from Milestones

Setting goals and achieving milestones through app feedback provides motivation and engagement. Gamification aspects encourage continued progress. [Source: CNET]

5. Reduced Guesswork

With built-in programs, exercise libraries, and coaching, apps reduce uncertainty, improve form, and cut injury risks, making workouts more effective. [Source: JEFIT]

Find motivation tips and consistent workout advice aligned with app usage at JEFIT’s motivation guide and workout scheduler tips.

Getting Started with Your Chosen App

To maximize your app’s potential for progressive overload tracking, follow these steps:

Choose the Right App: Select based on features matching your goals, such as customizable plans and community support. Consider apps like JEFIT, which supports diverse fitness levels.
Set Baseline Lifts and Frequency: Input current lifting maxes into the app (bench press, squat, deadlift) to track progress. Schedule workouts 3-5 times weekly for optimal recovery.
Create or Choose a Program: Follow progressive overload principles by gradually increasing weight, reps, or volume. JEFIT offers pre-built and customizable programs reflecting these principles.
Log Every Session: Accountability through detailed logging is key to progress. JEFIT allows seamless integration for consistent data collection.
Review Weekly Metrics: Analyze volume, PRs, and recovery. Insights help tweak your regimen and keep motivation high.
Tweak Load/Volume as Needed: Adjust weights/reps based on recovery signals and performance trends to avoid plateaus and injuries.

Leveraging your app effectively requires commitment to consistent tracking and informed adjustments. Check out how to plan and track workouts for best results and the importance of reps in training for deeper insights.

Conclusion — Start Your Progress Tracking Today!

Selecting the right fitness app can dramatically enhance your capacity to track and apply progressive overload, accelerating your strength and muscle gains. Apps like JEFIT combine comprehensive exercise libraries, customizable programs, and powerful analytics, making them ideal for both beginners and advanced lifters.

Integrating detailed logging with smart data interpretation allows flexibility, better progress, and reduced injury risk. Add accountability, motivation from milestones, and program adaptability, and you have an effective training companion at your fingertips.

Start tracking today and embrace the power of progressive overload backed by technology to reach your fitness goals with confidence and ease.