🏋️ big ramy's (huge) physique update

A brand-new week has arrived, and we're serving up the fitness stories you need to start it off on the right foot. Enjoy! 

Reigning two-time Mr. Olympia Mamdouh "Big Ramy" Elssbiay is one of bodybuilding's greats. And judging by the preview he gave of his massive physique, the quest for a legendary three-peat looks to be kicking into high gear already. 

Speaking of legends, Rich Froning Jr. is one of the faces of CrossFit. After his team's winning performance at this year's Games, it's worth reflecting upon his incredible legacy. 

Is your workout routine getting stagnant? Are you not being challenged enough? Consider the rigorous "21s" method to fast-track the muscle growth you're seeking. 

Bodybuilding 

Big Ramy Tips the Scales

At 37 years old, Mamdouh "Big Ramy" Elssbiay doesn't have to worry about the bodybuilding legacy he'll leave behind. The two-time defending Mr. Olympia champion is a dominant force in his sport and will likely be remembered as one of the best to ever don a pair of posing trunks. But he's not satisfied with his current output: The Egyptian superstar is eyeing a three-peat at this December's Mr. O. 

Ramy seems to be in a great spot roughly 18 weeks before he steps onto that glorious Las Vegas stage. How do we know? He revealed that he weighs an astonishing 336 pounds (!) during a recent physique update on social media. Which, look at him! He resembles an actual superhero with those shoulders. 

While we've got a long way to go before the Olympia, Elssbiay certainly looks the part of a potential three-time winner. 

CrossFit

Rich Froning Jr. Can't Stop, Won't Stop

A savvy veteran of the sport, Rich Froning Jr. has been involved in CrossFit for over a decade. Following his fourth consecutive Fittest Man on Earth® title in 2014, Froning retired as an Individual athlete.

But he wasn't done with CrossFit. Far from it. 

With a healthy mix of ambition and his own ridiculous athleticism, Froning went on to start the team Mayhem Freedom. And as the captain of Mayhem Freedom, he's now won six Teams titles at the CrossFit Games. You read that right — with 10 CrossFit Games titles of some kind, Froning is the winningest athlete in the competition's history.

Call it a hunch, but this man probably still wants to add more trophies to his mantel.

Training

Triple Your Workout With 21s

You've been trying to get more intensity into your workout routine, but you're not ready to stack more weight or push for more volume. You might think you're backed into a corner, but you're not. 

Enter the 21s workout method. The idea behind it is simple: You work through your same favorite exercises but do them at various ranges of motion for a total of 21 reps. For example, you could grab an EZ-Bar for some curls and follow this workout: 

• Seven reps at the bottom part of the range of motion.

• Seven reps at the top part of the range of motion.

• Seven reps using the complete range of motion.

• And, of course, rest (you’ll definitely need it).

It might be a difficult transition at first, but trying some measure of the 21s could get you over your workout intensity plateau. 

Everything Else

Rebecca Fuselier's Iconic CrossFit Moment

• In other CrossFit developments, we still can't get over Rebecca Fuselier's inspirational moment during "The Capitol" event at the Games. Find out why the 22-year-old believes her last-place finish will be an "important stepping stone" in her career.

• If you want a CrossFit Games documentary with a high production value, you'll want to check out the Buttery Bros.' latest tantalizing offering.

• Pro wrestlers aren't just known for their high-flying theatrics in between the ropes. We look at the 10 strongest wrestlers of all time, including a few names you might recognize.