Preparing for a pro bodybuilding contest can be physically and mentally demanding. Martin Fitzwater shared why his approach to recovery and posing could be the difference-maker onstage at the Pittsburgh Pro from May 10-11.
Fitzwater delivered a breakout season in 2024, earning fourth place in his debut at the Mr. Olympia. He rolled the dice and competed less than five weeks later, winning the Prague Pro gold. He defeated six-time Classic Physique Olympia champion Chris Bumstead to secure his 2025 Olympia qualification.
With that qualification locked, Fitzwater can focus on refining his mandatory poses and presenting a sharper physique.
[Related: Phil Heath’s 10 Favorite Mass-Building Exercises]
Posing to Fine-Tune Details
At 11 pounds heavier than at the 2024 Mr. Olympia, Fitzwater pushed his body to new extremes during prep. Areas of his physique are tightly bound, like his right leg, where tension triggers in his adductor and inner thigh. His massage therapist solves this problem with myofascial release.
This technique loosens the connective tissue around the muscles, allowing them to fit more naturally into their grooves. His therapist said, “I think we can get much more separation on the hamstrings.”
Research has shown that massage therapy can support improved blood flow, potentially leading to better recovery. (1) It could also aid Fitzwater’s posture and help him display more precise muscle lines and separation under the bright stage lights. (2)
Fitzwater’s left pectoralis minor and deltoid were also bound together, along with his left lat. This affected his lat spread and caused one side of his upper back to appear deeper and more separated. His therapist used a massage stick to correct this imbalance by improving tightness and blood circulation. (3)
It feels way more open. I’ve been lacrosse balling that middle portion of my traps to get it open more.
—Martin Fitzwater
Adequate blood circulation has been linked to improved strength and endurance, which Fitzwater wants to leverage to hold poses longer. (4)(5)
Massage therapy can enhance range of motion during exercise and posing. (6) Fitzwater attested to its benefits, revealing that he can fully lock out his triceps in the side triceps pose without issue.
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References
- Franklin NC, Ali MM, Robinson AT, Norkeviciute E, Phillips SA. Massage therapy restores peripheral vascular function after exertion. Arch Phys Med Rehabil. 2014;95(6):1127-1134. doi:10.1016/j.apmr.2014.02.007 https://pubmed.ncbi.nlm.nih.gov/24583315/
- Santos TS, Oliveira KKB, Martins LV, Vidal APC. Effects of manual therapy on body posture: Systematic review and meta-analysis. Gait Posture. 2022;96:280-294. doi:10.1016/j.gaitpost.2022.06.010 https://pubmed.ncbi.nlm.nih.gov/35738063/
- Mori H, Ohsawa H, Tanaka TH, Taniwaki E, Leisman G, Nishijo K. Effect of massage on blood flow and muscle fatigue following isometric lumbar exercise. Med Sci Monit. 2004;10(5):CR173-CR178. https://pubmed.ncbi.nlm.nih.gov/15114265/
- Tegtbur U, Haufe S, Busse MW. Anwendung und Effekte des „blood flow restriction training“ [Application and effects of blood flow restriction training]. Unfallchirurg. 2020;123(3):170-175. doi:10.1007/s00113-020-00774-x https://pubmed.ncbi.nlm.nih.gov/32095904/
- Miyachi M, Iemitsu M, Okutsu M, Onodera S. Effects of endurance training on the size and blood flow of human arterial conductance vessels. Acta Physiol Scand. 1998;163(1):13-16. doi:10.1046/j.1365-201x.1998.0337f.x https://pubmed.ncbi.nlm.nih.gov/9648618/
- Yeun YR. Effectiveness of massage therapy on the range of motion of the shoulder: a systematic review and meta-analysis. J Phys Ther Sci. 2017;29(2):365-369. doi:10.1589/jpts.29.365 https://pubmed.ncbi.nlm.nih.gov/28265175/
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