Alessandro Cavagnola's Blog

Building Strength, Inside and Out

  • My Last Workout in Italy: Toward My Prime Version

    My Last Workout in Italy: Toward My Prime Version

    Just before leaving Milan for the United States, I wanted to take you with me for one of my final workouts in Italy and show you another important part of competition preparation: recovery.

    I’m now in New York, and the Santa Cruz Championships on August 22 are getting very close. But this video takes you back to my final week in Milan, when I was focused on getting my body healthy, checking my condition and making the final preparations before traveling.

    I started the day at Cryovis, where I did a short red light therapy session before training. Recovery and longevity are becoming more important to me. I want to perform at a high level, but I also want to take care of my body and prevent injuries so I can continue doing what I love for a long time.

    Red light therapy

    Recovery was especially important that week because I had been sick for a couple of days. I lost around three kilograms and was still feeling tired when I went to the gym.

    I expected my condition to be worse, but I was surprised. My muscles were still full, and although I knew I needed more rest and time to recharge, I was happy with what I saw.

    For the workout, I trained back and biceps and finished with abs. This close to a competition, I add one abdominal exercise to the end of each training session instead of having a separate day for abs.

    Workout

    I’m also excited about the improvements we’ve made. I think my back is better. My upper chest is better. Overall, I believe I’m bringing an improved shape to the stage.

    Now we will see what the judges think.

    I’ll compete at the Santa Cruz Championships in California on August 22. There is still an opportunity to qualify for the 2026 Olympia, but that isn’t my main focus this year. This competition is also a chance to test my condition, show the improvements we’ve made and get feedback from the judges.

    Posing

    As I say in the video, competition is you versus you.

    Things don’t always go perfectly during prep. You get sick. Your body changes. You have difficult days. You cannot control everything, but you can keep going and keep working to become better than the version of yourself that came before.

    The last workout in Italy is finished. I’m now in the USA, and Santa Cruz is only days away.

    Let’s see what this new version can do. 💪🇺🇸

    Watch the full YouTube video below:

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  • Saturday Selfie: First day in New York ending!

    Saturday Selfie: First day in New York ending!

    I think I need to restyle my jungle look. 🤣🦍

    I’m in New York City for a few days before heading to California, where I’ll be competing in the IFBB Pro League Santa Cruz Pro.

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  • Throwback Thursday: Pondering the Protein

    Throwback Thursday: Pondering the Protein

    Looking back to February 2020 in New York City. Sometimes a great meal deserves a moment of appreciation before the first bite.

    As bodybuilders, we spend so much time thinking about nutrition that a perfectly cooked steak almost becomes a work of art. Protein is part of the daily routine that supports recovery, growth, and consistency.

    Of course, after taking this photo, the “pondering” didn’t last very long. 😄🥩

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  • The Muscle Group Too Many Bodybuilders Neglect

    The Muscle Group Too Many Bodybuilders Neglect

    The Muscle Group Too Many Bodybuilders Neglect

    One muscle group I think bodybuilders overlook far too often is the rear delts.

    People love training chest, arms, and front delts because those muscles are the most visible in the mirror. Rear delts are different. They are harder to see directly while training, less flashy, and usually not the muscle someone is focused on when chasing a pump.

    But well-developed rear delts change the entire look of a physique.

    They add depth to the upper body, improve shoulder roundness from multiple angles, and make the physique look much more complete overall. Strong rear delts also help posture and shoulder stability, which becomes increasingly important after years of heavy pressing and upper-body training.

    I think one reason people neglect them is because they often assume back training covers them automatically. Sometimes it does partially, but for many lifters the rear delts still need direct attention if they truly want balanced shoulder development.

    Another issue is execution.

    Rear delt exercises are easy to perform poorly because traps and upper back muscles love taking over the movement if the weight becomes too heavy. I see people turn rear delt flyes into partial rowing movements constantly without realizing it.

    For me, rear delts respond best to controlled repetitions, lighter weight than most people expect, and focusing on tension instead of ego.

    Over time, you start noticing that some physiques stand out not because one muscle is enormous, but because everything flows together properly. Rear delts contribute to that balance much more than many newer lifters realize.

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  • Growing Up in Italy: Answering Questions I Had Never Seen Before

    Growing Up in Italy: Answering Questions I Had Never Seen Before

    I recently started a new YouTube series called Off the Menu with Alessandro, and the idea is very simple: I sit down for a meal and answer questions completely unprepared.

    Before the camera starts rolling, I don’t know the topic of the episode. I don’t know what questions I’m going to be asked. I see each one for the first time while we’re filming, and I have to answer with whatever comes to mind in that moment.

    I wanted to do it this way because so much of what we see online is planned and prepared. With Off the Menu, there isn’t an opportunity to think about the perfect answer beforehand. Sometimes a question makes me laugh. Sometimes it brings back a memory I haven’t thought about for years. And sometimes I have to stop for a moment and really think about what I believe.

    For the first episode, I discovered that the topic was Growing Up in Italy.

    The questions took me back to my childhood in Brescia and got me talking about my family, Italian culture, food, traditions, and some of the experiences that helped shape the person I am today.

    Some questions brought back very good memories. When I was asked about my happiest childhood memories, for example, I thought about the trips I took with my family when I was young. Looking back, those experiences and the time we spent together mean even more to me today.

    Other questions made me think more deeply about who I have become.

    Still

    One of my favorite moments came when I was asked about the person who has influenced or inspired me. My answer might sound strange at first: myself.

    What I meant is that I don’t want to spend my life trying to become somebody else. I want to look at the person I was yesterday and become a better version of him. You don’t always need to beat another person. Sometimes you simply need to beat the old version of yourself.

    We also talked about what being Italian means to me. I love my country and my culture, but I tried to answer honestly rather than pretend everything about Italy is perfect. I talked about some of the qualities I admire in Italian people, including the instinct to take action, create something, and go a little further instead of simply doing what you’re told.

    Cooking

    And, of course, eventually we got into some very important Italian subjects.

    Would I ever break spaghetti in half? And does pineapple belong on pizza? 🍝🍍🍕

    You might be surprised by my answers.

    That’s what I hope will make Off the Menu interesting. I don’t know where the conversation is going any more than you do. What you see is my reaction and my answer in that moment.

    This first episode gave me a chance to share parts of myself that don’t normally come up when I’m talking about bodybuilding, training, competitions, or nutrition.

    If you’d like to know more about where I came from and some of the experiences and ideas that helped make me who I am today, I hope you’ll watch Off the Menu with Alessandro — Episode 1: Growing Up in Italy.

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  • The Different Styles of Pizza Across Italy

    The Different Styles of Pizza Across Italy

    One thing I always enjoy explaining to people visiting Italy is that pizza changes a lot depending on where you are in the country.

    Many people arrive expecting one universal “Italian pizza,” but Italy treats pizza more like a regional tradition than a single fixed recipe. The dough, texture, preparation, and even the overall experience can feel completely different from one city to another.

    Naples is probably the most internationally recognized style. Neapolitan pizza has a softer crust, a very thin center, and cooks extremely quickly at high temperatures. The ingredients are usually simple and traditional because the focus is on balance rather than excess. A classic Margherita done well still says a lot about Italian cooking in general: a few quality ingredients prepared carefully.

    Rome has a very different style.

    Roman pizza is usually thinner and crispier, especially compared to Naples. Rome is also known for pizza al taglio, the rectangular pizza sold by the slice in bakeries and small shops throughout the city. It’s common to stop somewhere casually, grab a slice, and continue walking through the city with it.

    As you move north through Italy, the styles continue evolving. In places like Milan, you see more experimentation, modern interpretations, and regional influences mixed together. Some pizzas become thicker, others become more creative with ingredients and presentation.

    What I like about pizza culture in Italy is that people generally appreciate the differences instead of trying to force one version to dominate everything else.

    Every region reflects its own pace, ingredients, and traditions.

    That is part of what makes traveling through Italy so enjoyable in the first place. Even something as familiar as pizza changes depending on the atmosphere around it, the city you are in, and the people making it.

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  • Saturday Selfie: Someone Deserves Something Tonight! 😌

    Saturday Selfie: Someone Deserves Something Tonight! 😌

    It’s the last big refuel before the upcoming show: two burgers, two fries, and a small (OK, big) gelato. The gelato flavors included Nutella Cheesecake, Grandma’s Cookie, and Pistachio, because life is too short for just one scoop.

  • My Next Competition: Santa Cruz, August 22

    My Next Competition: Santa Cruz, August 22

    On August 22, I’ll be back on stage in Santa Cruz, California, competing in the Men’s Physique Open at the IFBB Pro League Santa Cruz Pro.

    I recently shared the news on Instagram with a phrase that has been on my mind:

    Per aspera ad astra.

    Through hardships to the stars.

    Earlier this year, I competed at the Arnold Classic UK. Since then, it’s been back to work — training, improving, and preparing for the next opportunity to show what we’ve built.

    That opportunity is now Santa Cruz.

    The Santa Cruz Pro takes place alongside the NPC Santa Cruz Championships at the Santa Cruz Civic Auditorium. Last year, the Men’s Physique Open brought together 29 professional competitors, so I know I’ll be sharing the stage with some very good athletes.

    That’s exactly where I want to be.

    One thing I’ve learned from competing is that every time you step on stage, you learn something. You see what worked, what needs improvement, and what you can bring back better the next time.

    Santa Cruz itself is located on California’s Central Coast, between the Pacific Ocean and the Santa Cruz Mountains. It’s known for its beaches, surfing culture, and the redwood forests surrounding the area.

    With two weeks to go, the work has already been happening for months. Now it’s about staying consistent, paying attention to the details, and arriving ready to show my best.

    I don’t know what August 22 will bring. That uncertainty is part of what makes competition exciting.

    Eventually, the preparation ends, your name is called, and you walk onto the stage.

    Then it’s time to show the work.

    See you in Santa Cruz.

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  • Why I Occasionally Take Ice Baths

    Why I Occasionally Take Ice Baths

    Every now and then, people see a photo of me sitting in an ice bath and ask the same question:

    “Why would anyone voluntarily do that?”

    It’s a fair question.

    The first few seconds are never comfortable. Your body immediately wants to get out. Your breathing speeds up, your muscles tense, and your brain starts telling you that this was probably a terrible idea.

    But once you learn to relax and control your breathing, something interesting happens. The cold stops feeling like something you’re fighting against, and it becomes something you’re working with instead.

    That’s one of the reasons I continue to use cold-water immersion from time to time.

    Many athletes use ice baths as part of their recovery routine, particularly after demanding training sessions or competitions. Some research suggests they may help reduce muscle soreness and the feeling of fatigue after intense exercise, although the evidence is mixed, and the benefits can depend on the situation.

    Personally, I don’t see an ice bath as a magic recovery tool. Good sleep, proper nutrition, hydration, and intelligent training will always have a much bigger impact on long-term progress. An ice bath is simply one tool that may have a place alongside those fundamentals.

    For me, one of the biggest benefits isn’t even physical.

    It’s mental.

    Ice bath

    Stepping into freezing water requires you to stay calm when your body wants to panic. You have to slow your breathing, stay relaxed, and resist the urge to immediately climb back out.

    That ability to stay composed during discomfort carries over into other areas of life.

    Bodybuilding constantly asks you to do things that aren’t always enjoyable. Following a nutrition plan, staying disciplined during prep, and continuing to train when motivation is low all require the ability to stay focused despite temporary discomfort.

    An ice bath reminds me of that lesson every time.

    It also gives me a few quiet minutes with no distractions. There’s no phone in my hand, no emails to answer, and no social media to check. My entire focus is on controlling my breathing and staying present in the moment.

    Ironically, something that feels physically uncomfortable can become mentally calming.

    Of course, ice baths aren’t necessary for building muscle or becoming healthier.

    Plenty of successful athletes never use them at all.

    If you decide to experiment with cold-water immersion, start conservatively. Water that is extremely cold can place significant stress on the body, particularly for people with heart disease, high blood pressure, circulation problems, or certain other medical conditions. It’s always a good idea to talk with your doctor before trying it, especially if you have any underlying health concerns.

    Like almost everything in fitness, context matters.

    For me, an occasional ice bath is simply another small habit that helps me recover, reset mentally, and prepare for the next challenge. It isn’t the foundation of my progress—but it’s one more tool that I enjoy having available when I need it.

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  • Throwback Thursday: Sitting on the Edge of History

    Throwback Thursday: Sitting on the Edge of History

    Looking back to June 2016, when I had the chance to visit Mount Vesuvius.

    It’s hard to describe what it feels like standing on the rim of one of the world’s most famous volcanoes. Nearly 2,000 years ago, Vesuvius erupted and buried the Roman cities of Pompeii and Herculaneum under ash, preserving them in remarkable detail and giving us an extraordinary glimpse into everyday life in the ancient world.

    Vesuvius is still considered an active volcano today, making it one of the most closely monitored in the world. Thankfully, the only thing erupting during my visit was my curiosity.

    Some places leave an impression because of their beauty. Others leave one because of the history beneath your feet. Mount Vesuvius is definitely one of those places.

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  • Why I Enjoy Spending Time In The Sauna

    Why I Enjoy Spending Time In The Sauna

    One habit that’s become part of my routine over the years is spending time in the sauna.

    People often ask if it’s something I do for bodybuilding, but for me it’s really about feeling good and taking care of myself after long training sessions. When you spend hours in the gym every week, recovery deserves just as much attention as the workout itself.

    I enjoy the opportunity to slow down for a while. During the day I’m usually moving from one thing to the next—training, coaching, work, travel, answering messages. Sitting in a sauna for twenty minutes forces me to stop. There are no weights to lift, no phone calls to answer, and nowhere I need to be for a little while.

    Physically, I always come out feeling relaxed. My muscles feel less stiff, my body feels looser, and it’s simply a nice way to finish a hard session. Is it the reason someone builds more muscle? No. But I do believe that feeling recovered helps you come back to the gym ready to train at your best.

    That’s one thing I’ve learned over the years: small habits add up.

    Most people look for one thing that’s going to transform their progress overnight. In reality, it’s usually the combination of many small habits that makes the difference. Training consistently. Sleeping well. Eating properly. Staying hydrated. Managing stress. For me, spending a little time in the sauna fits naturally into that picture.

    Sauna

    Of course, it’s important to use common sense. Stay hydrated, don’t stay in longer than you’re comfortable, and if you have any medical conditions, speak with your doctor before making sauna sessions part of your routine.

    I don’t think everyone needs to use a sauna. But if you enjoy it and have access to one, I think it can be a great way to unwind after training and invest a little extra time in your recovery. Sometimes the best thing you can do for your body is simply slow down for a few minutes before getting ready to do it all again tomorrow.

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  • How I Deal With Jet Lag While Traveling

    How I Deal With Jet Lag While Traveling

    One thing frequent travel teaches you very quickly is that jet lag can affect almost everything if you do not manage it properly.

    Your energy plummets, your sleep becomes inconsistent, digestion feels off, training quality suffers, and even simple routines become harder to maintain for a few days. When you travel often for work, competitions, photo shoots, or events, learning how to adapt becomes part of the lifestyle itself.

    One thing that helps me is trying to adjust mentally to the new time zone as quickly as possible instead of fighting it. If I arrive somewhere during the daytime, I try to stay awake and active even if my body feels exhausted. Sleeping at random hours usually makes the adjustment take longer.

    Hydration also makes a big difference during flights.

    Long travel days, dry cabin air, disrupted meals, caffeine, and poor sleep can leave people feeling much worse physically when they land. So I try to drink enough water consistently during travel.

    I also try not to go full-beast-mode in the gym right after a very long flight.

    Sometimes lighter movement, walking, mobility work, or a moderate session feels much smarter than pretending the body is fully recovered after crossing multiple time zones. I think frequent travelers learn pretty quickly that recovery and adaptation are part of staying consistent long term.

    Jet lag

    And don’t forget sunlight.

    Getting outside during the daytime after arriving somewhere new usually helps my body adjust faster than staying indoors constantly. Even a simple walk outside can make a difference mentally and physically.

    Food timing matters as well. Eating according to the local schedule instead of the schedule from back home helps the body settle into the new rhythm more naturally.

    The difficult part about jet lag is that there is no perfect solution. Sometimes you still feel exhausted no matter how organized you try to be, especially after international travel.

    Over time, though, I think you become better at managing it by keeping certain routines stable even while everything around you changes constantly.

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  • Saturday (Goodnight) Selfie

    Saturday (Goodnight) Selfie

    Don’t forget to have quality sleep.

  • My Shoulder Routine Doesn’t Start With Heavy Weights

    My Shoulder Routine Doesn’t Start With Heavy Weights

    Every week I spend hours training my shoulders. Heavy presses, lateral raises, rear delts, chest workouts — it’s a lot of volume over the course of a year.

    People often assume the key to healthy shoulders is simply getting stronger. Strength is important, but it’s only part of the equation.

    One of the best investments you can make is spending a few minutes each day working on the smaller muscles that help stabilize the shoulder joint and control the movement of your shoulder blades.

    These aren’t the exercises that will impress anyone in the gym. They’re usually performed with a resistance band or very light weight, and they’re focused on quality of movement rather than how much you can lift.

    But that’s exactly why they’re so valuable.

    Shoulders

    When your shoulders move well and the muscles surrounding the joint are doing their job, every other upper-body exercise tends to feel better. Pressing becomes more stable. Pulling feels smoother. Even everyday activities outside the gym can become more comfortable.

    I like to think of these movements as maintenance rather than training. Just as you wouldn’t wait until your car breaks down before changing the oil, you shouldn’t wait until your shoulders hurt before giving them some attention.

    If you’re wondering where to start, you don’t need an elaborate routine. Some of the exercises I recommend include band pull-aparts, face pulls, band external rotations, wall slides, Y-T-W raises, and band pull-aparts performed at different angles. These movements strengthen the rotator cuff, reinforce the muscles that stabilize your shoulder blades, and improve the coordination that helps keep your shoulders moving well. Focus on slow, controlled repetitions and perfect technique rather than adding resistance. A few minutes of this type of work several times each week can make a meaningful difference over time.

    Shoulders

    If you’re already dealing with significant pain, remember that not every shoulder problem has the same cause. These exercises can be valuable for many people, but persistent or worsening pain should always be evaluated by a qualified healthcare professional.

    Longevity has become one of my biggest priorities. I want to keep training at a high level for many years, and that means taking care of the joints that make all of this possible. Spending a few minutes on shoulder stability is a small investment that can pay off every time you step into the gym.

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  • Throwback Thursday: A Different Kind of Stage

    Throwback Thursday: A Different Kind of Stage

    Not every opportunity happens under bright lights or on a bodybuilding stage. Looking back at this shoot with Tailored Athlete in 2024 reminds me that representing a brand is about much more than wearing great clothes. It’s about professionalism, preparation, and bringing your best every time you step in front of the camera.

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