I usually don’t like wearing bodycon style dresses because they make me well, body-conscious. Usually, these types of dresses are so tight on my hips, too loose on my boobs, and work against my body, not with it.
I wanted to create the ultimate figure-flattering dress that could take you from the beach to a night on the town to even the red carpet (no really, my friend just did this and my jaw dropped!!) while keeping you comfy the whole time.
It all starts with a pattern that accentuates the natural curvature of your body. But then…pair that with the stretchiest (no seriously THE STRETCHIEST) fabric ever with the coolest texture ever…and omg…magic. Just magic on my body. Wanna see?
I am wearing the Hourglass Maxi in S/M and I am 5’5”. The dress completely molds to my body – horizontally AND vertically. I mean, you can adjust it to look however you want it to look, so it works for girlies of various heights!! I just released this in 3 colors on POPFLEX and I AM OBSESSED with how it gives me instant hourglass.
I’m always trying something new cuz why not…hope you love! Ask me any questions in the comments!
In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!
New Discoveries
Exciting News — My Latest Culinary Creation, Boundless Kitchen, Is Finally Here!
Dive into a unique blend of biohacking and molecular gastronomy with 48 innovative recipes designed for health, longevity, and pure deliciousness. I’m taking you on a wild ride through my kitchen lab, where we’ll explore everything from unconventional tools to fringe superfoods like organ meats and colostrum.
Get ready to expand your cooking skills with dishes ranging from Carrot Cake Blender Waffles to Sous Vide Blueberry Brisket. You’ll not only master techniques like sous vide and air frying but also discover the science of clean eating and the restorative power of food. Get ready to unleash a world of flavor and innovation in your cooking!
Want a copy for your kitchen, or would you like to gift Boundless Kitchen to your friends and family? Order it here.
How Do I Eat Clean While Traveling? Here’s My Grocery List
One of the questions I get bombarded with the most is how I manage to navigate the treacherous waters of maintaining a clean, nutrient-dense diet while away from the comfort of my own kitchen.
You can probably relate if you’ve ever landed in your vacation spot, dropped your bags off, and faced the challenge of stocking your temporary abode with clean, wholesome eats. You’re limited to the offerings of a local grocery store or a farmer’s market (if you’re lucky), and you’re determined to keep your eating habits as pristine as the serene view from your rental, which can be a real challenge.
Here’s my go-to, no-frills list that I swear by whenever I’m in this exact scenario. It’s a compilation of the essentials that ensure I can whip up nutritious, satisfying meals on the fly, no matter where in the world I might be.
Feel free to tweak this list based on your dietary preferences, local availability, or simply your curiosity to try new things. And, of course, I’d love to hear what you’d add or ask about this lineup, so drop your thoughts and questions in the comments section below.
Want to learn more about my tips for eating well while on the go? Check out these resources:
Transform Your Life and Reach Boundless Success in 2024
Are you craving a truly personalized approach to fitness and unwavering accountability to reach your goals?
If so, your search ends today.
Imagine having a team of dedicated expert coaches right by your side, crafting a training plan tailored exclusively for you. We’ll dive deep into your unique goals, aspirations, and challenges to create a roadmap that leads you to success.
My Elite Coaching Program focuses on workouts, biohacking secrets, and nutrition. But it’s not just about workouts and exercises — this comprehensive, holistic journey covers every facet of your well-being, from personalized nutritional advice to cutting-edge biohacking techniques, positioning you at the pinnacle of peak performance. We leave no stone unturned in our quest to help you surpass your own limits.
My new 16-week program will guide you from information overload to transformation enjoyment.
If you’re ready to banish brain fog and push your energy through the roof, use code ELITE2024 to save 40% off your first month of the Ben Greenfield Elite Coaching program. This exclusive rate is valid through June 30, 2024, so make sure to secure your spot before it’s too late!
Biohacking is a term that’s thrown around a lot these days, but what does it really mean? In my recent conversation on the podcast Brave New World with Lord Evgeniy Lebedev, we delve into this topic, exploring how simple lifestyle changes in exercise, diet, and exposure to light can contribute to overall wellness. As we spend a day together, I share insights on biohacking and how you might already be practicing it without even realizing it.
Catch that podcast here or check out this related article, published by The Standard. The article includes a video interview featuring my time with Lord Lebedev and an interview with journalist Will Hosie where I dive deeper into why biohacking and being a human performance enthusiast reflects my desire to fulfill God’s purpose for me.
Ben Greenfield’s VIP Text Club: To receive exclusive texts from Ben Greenfield, text the word “FITNESS” to 411247 (within the U.S. only).
::: Effective Method for Boosting Testosterone Without Debilitating Side Effects :::
Thinking of going on Clomid because you want to boost your T levels?
You might want to think again — Clomid contains two compounds: enclomiphene and zuclomiphene. Zuclomiphene works as an estrogen agonist, which means it functions like estrogen in the body. Too much estrogen can cause side effects like mood swings, depression, irritability, anxiety, low libido, and even enlarged breasts.
When taken without zuclomiphene, enclomiphene works as an estrogen antagonist, meaning it blocks estrogen receptors. This leads to a 1.5 to 2.5 times greater surge in testosterone levels (without many of the emotional and physical side effects associated with zuclomiphene). Additionally, enclomiphene is more effective at boosting luteinizing hormone (LH) and follicle-stimulating hormone (FSH), which drive testosterone and sperm production.
If you’re interested in experiencing the positive results of using enclomiphene as a T-booster, I recommend checking out Maximus Testosterone Protocol.
Their cutting-edge formula is based on a tailored, holistic approach to your hormonal health, combining pharmaceutical-grade enclomiphene with pregnenolone for a powerhouse effect on your hormone production.
With Maximus, you’re getting more than just a prescription. You’re signing up for a partnership in health, complete with virtual, text-based doctor visits, at-home lab tests, and a personalized protocol that evolves with you, ensuring you’re always on the path to peak hormonal balance.
Ready to take control of your testosterone levels without the drama?
Uncovering the Secrets of Longevity: Live Beyond the Norms: February 26–March 3, 2024 (Pre-Recorded)
Join me in this pre-recorded event to learn from the experts in longevity, including those who understand the aging process and the mechanisms that can slow or halt it. Discover what you can do now to look and feel younger and extend your life span while maintaining your quality of life. After all, why live longer if you can’t hold onto your health, purpose, mental acuity, fulfillment, and relationships? Learn how to age better than you ever thought possible; sign up for the pre-recorded event and use the code UNCOVER20 to save 20% here.
Boundless Family Retreat with Ben Greenfield — Crans-Montana, Switzerland: April 17–21, 2024
Immerse yourself and your loved ones in the unparalleled beauty and serenity of the Swiss mountains at an exclusive retreat hosted by me and my family. This transformative experience is designed to deepen family bonds, enhance health, and elevate wellness practices amidst breathtaking natural surroundings. You’ll get to dive into a meticulously curated program featuring scenic hikes through pristine landscapes, hands-on foraging adventures yielding nature’s freshest ingredients, and cooking classes that turn wholesome produce into nourishing meals — all at one of the top resorts on the planet: Six Senses in Crans-Montana, Switzerland. Secure your spot to embark on an adventure where wellness and family joy converge here.
Health Optimization Summit — London: June 15–16, 2024
The Health Optimization Summit is the ultimate gathering for anyone passionate about biohacking, wellness, and living their best life. Dubbed a must-do event, it promises a transformative weekend filled with the opportunity to meet and learn from over 35 world-class speakers (including yours truly) in nutrition, longevity, mental health, relationships, and more. Learn best-kept secrets, try out the latest high-tech health gadgets, and discover the cleanest supplements and foods on the market. Don’t miss this life-changing weekend — grab your tickets before they’re gone here.
If you aren’t using Kion Aminos yet, it’s time to start.
Check this out: You’ve probably heard that your body is made up of mostly water. What you probably haven’t heard is that everything is 50% amino acids.
These building blocks of life are essential for health and fitness. No matter how you like to move — whatever you do to stay fit — amino acids are essential.
This is why Kion Aminos is my fundamental supplement for fitness.
I drink them every day for energy, muscle, and recovery.
Kion Aminos is backed by over 20 years of clinical research, has the highest quality ingredients, no fillers or junk, undergoes rigorous quality testing, and tastes amazing with natural flavors.
So, if you want to naturally boost energy, build lean muscle, and enhance athletic recovery… you need to get Kion Aminos.
The 2024 British Junior Powerlifting Champion lifted 4.3 times his competition bodyweight.
Last updated on March 28th, 2024
British powerlifter Yaw Parbey is a 16-year-old strength phenom. Competing in the Sub-Junior 74KG class, Parbey has competed in four sanctioned meets since beginning his young competitive career in January 2021. According to Open Powerlifting, he won three of those four meets.
Parbey’s trajectory seems on track for the moon, however, as he has recently shared some incredible training lifts on social media, the highlight of which was a 320-kilogram (705-pound) sumo deadlift. Check out the lift below, followed by a detailed breakdown of its significance:
Parbey utilized lifting straps and a weight belt for the lift, so it was not a raw deadlift. He positioned the lifting belt much higher on his torso than most lifters; the belt was around his mid-back rather than his lower back. He used an overhand grip to lock out the barbell.
Parbey’s lift suggests that once his grip strength is sufficient to hold the weight without straps, a pull of 320 kilograms would be a staggering 46.5 kilograms over the current IPF Sub-Junior raw world record of 273.5 kilograms, held by Hu Yu-Sung of Chinese Taipei since 2007.
Per Open Powerlifting, the all-time world record raw deadlift at 74KG in the Teen 16-17 division is Caden Turner’s 317.5-kilogram lift from the 2023 USPA Drug Tested Legends of the Pit. Parbey’s training PR exceeded that by 2.5 kilograms.
While Parbey’s training must continue to achieve such a massive deadlift without straps, it is safe to say the reigning British Junior Powerlifting Champion has a blindingly bright future ahead.
Ready to branch out of your comfort zone a bit? I see your comments, saying that skorts don’t work for your body type but… THAT IS NOT TRUE.
The Bungee Superskort™ is made with light material that is slightly longer in the back for more booty coverage. In the front, there’s a bungee cord that allows you to show off as much leg as you like! Underneath, you’ll find built-in shorts (yeah, they’re anti-cameltoe!) with pockets. The waistband doesn’t pinch and the inseam of the inner short varies depending on size!
Convinced yet? Let’s see the Bungee Superskort on our Try-On Crew!
Let’s try on the Bungee Superskort™!
Our Try-On Crew, a group of women sizes XXS to 3X, SERVED in this skort. Take a look!
Allie’s review! “This skort is adorable. It’s perfect for a walk/hikes/tennis. The color is so pretty and the cord allows you to wear it at your preference. It was a little large on the band on me but my waist is smaller than my hip area by a whole size.”
I’m loving this on you!! The color, the fit… PERFECTION!
From Nahoko! “This is one of my favorite POPFLEX skirts. Since I’m short, a lot of skirts are too long, making me look shorter than I already am. But since this one has shorts under it with the ability to cinch the skirt at the side, it elongates my legs. The wide waistband doesn’t restrict my stomach too! I can’t wait to go golfing or play pickleball in this skort! For reference, I’m 5’00” with a 25″ waist and the XXS size is perfect!”
Yesss we love an elongated leg! I’m excited for you to test it out on the court or course.
Ariel says, “This skort is CUTE! I love everything from the color to the lightweight material. The bungee adds a sexy accent that allows you to show off a little more leg – yes please! The skort has pockets in the shorts part and is perfect for working out or running errands. ”
Omg LOVE. I can literally see the confidence on your face!
As if attempting to match Ronnie Coleman’s best lifts wasn’t challenging enough, Mitchell Hooper also tried to keep pace with another all-time great’s signature workout. Although the reigning World’s Strongest Man typically doesn’t focus on getting a pump during his training, he had no choice but to embrace that satisfying feeling Arnold Schwarzenegger strived for during his legendary gym sessions.
In a video posted on his YouTube page on Nov. 13, 2023, Hooper tried the seven-time Mr. Olympia winner’s iconic back and biceps workout. Needless to say, the high-volume style of training gave the Canadian strongman an even deeper appreciation for Schwarzenegger’s accomplishments.
More from Breaking Muscle:
Always up for a challenge, Hooper tested his upper-body strength and stamina via a series of back and biceps exercises that left his muscles thoroughly taxed. Paying homage to arguably the most popular bodybuilder ever to live, it didn’t take long for the talented strongman to understand the differences between how athletes from each sport benefit from their specific training modalities.
Hooper kicked off the session with four back exercises before finishing up with several curl variations. The workout begins about 40 seconds into the video.
Wide-Grip Pull-Up
Tipping the scales at about 6-foot-3, 320 pounds, Hooper recruited his lats to lift his sizable frame to the top of the assisted pull-up machine. Going with a wide grip led to enhanced lat engagement and allowed the Ontario native to better utilize his rhomboids and trapezius muscles.
After completing his second set, Hooper took a look at some of Schwarzenegger’s best lifts, which included a 498-pound (226-kilogram) bench press and a 709.9-pound (322-kilogram) deadlift. Despite not being overly impressed by those numbers, Hooper acknowledged that bodybuilders have a distinct advantage in one key area.
“Upper body strength is disproportionally good in bodybuilders because their muscle mass is so high up there,” he explained. “I don’t know what that is. Maybe strongmen should do a lot more upper body accessory work than we do because bodybuilders are so strong comparatively.
Following that brief rest period, Hooper wrapped up the first portion of the workout by completing three more sets of wide-grip pull-ups.
T-Bar Row
Next, Hooper went with a variation of one of Schwarzenegger’s favorite exercises: the T-bar row. Starting with three 45-pound (20.4-kilogram) plates, the big man explosively pulled and squeezed each rep, noting that his upper-body strength isn’t on the same level as his lower body.
“Like 80 percent of everything we do is quad, hamstring, glute,” Hooper said about strongmen. “Leg drive, if you’ve got that, you’re going to do very well.”
Subsequent sets of T-bar rows included heavier loads, which forced the Canadian athlete to use his core and legs to maintain stability throughout the movement.
Single-Arm Dumbbell Row
Hooper then went over to the dumbbell section to perform single-arm rows. A classic back exercise that’s great for building thickness, he made quick work of 130-pound (59-kilogram) dumbbells for his first two sets. However, just because it looked easy doesn’t mean Hooper enjoyed this part of the workout.
“I think this might be my least favorite exercise,” he explained. “The difficulty is a lot in your core, not a lot in the actual pulling. So it’s like a core workout with an arbitrary dumbbell movement.”
Still, Hooper pushed (or in this case, pulled) on to finish two more sets with the same weight, making sure to maintain a neutral spine as he completed the heavy dumbbell rows.
Close-Grip Lat Pulldown
The final back exercise of the workout put Hooper’s lats to the ultimate test. Having already accepted the reality that he would be “sore as hell” the next day, he mustered up the energy to complete four sets of close-grip lat pulldowns. Hooper leaned back slightly during the movement, pulling the handle down to just above chest level.
Once he finished on the cable machine, he moved on to the second half of his session.
With about 20 minutes left to train, Hooper wrapped his biceps in blood restriction cuffs, which have been shown to help increase hypertrophy. (1) Although he performed fewer working sets than Schwarzenegger’s protocol, Hooper still achieved an excellent muscle-building stimulus.
Aiming to hit his biceps from multiple angles, the reigning WSM completed four rounds of a four-part circuit that included the following exercises:
StandingBarbell Curl — Used a 70-pound (31.8-kilogram) curl bar
Barbell Preacher Curl — Used the same 70-pound (31.8-kilogram) curl bar
Alternating Dumbbell Curl — Used 50-pound (22.7-kilogram) dumbbells
Concentration Curl — Used 45-pound (20.4-kilogram) dumbbells
By the time he cranked out his final rep, an exasperated and vascular version of Hooper seemed happy with the pump he achieved during the expedited biceps session.
Schwarzenegger-Style Back and Biceps Workout
Here’s a complete breakdown of the Arnold Schwarzenegger-inspired back and biceps workout Hooper performed.
Wide-Grip Pull-Up — 5 x 8-12
T-Bar Row — 5 x 8-12
Single-Arm Dumbbell Row — 4 x 8-12
Close-Grip Lat Pulldown — 4 x 8-12
StandingBarbell Curl — 4 x 8-12
Barbell Preacher Curl — 4 x 8-12
Alternating Dumbbell Curl — 4 x 8-12
Concentration Curl — 4 x 8-12
While you shouldn’t expect to see Mitchell Hooper enter a bodybuilding show anytime soon, the fact he’s willing to try different styles of training and share his honest feedback shows why he’s one of the more well-respected and popular strength athletes today. Already a world-class strongman, anything he does to improve in other areas will only make him a more fierce competitor moving forward.
Featured Image: Mitchell Hooper / YouTube
References
Wortman RJ, Brown SM, Savage-Elliott I, Finley ZJ, Mulcahey MK. Blood Flow Restriction Training for Athletes: A Systematic Review. Am J Sports Med. 2021 Jun;49(7):1938-1944. doi: 10.1177/0363546520964454. Epub 2020 Nov 16. PMID: 33196300.
In this weekly post, I share with you my most interesting discoveries of the week, including the latest news on the fronts of fitness, nutrition, health, wellness, biohacking, and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with opportunities to learn, giveaways, discounts, and more!
Dive into a unique blend of biohacking and molecular gastronomy with 48 innovative recipes designed for health, longevity, and pure deliciousness. I’m taking you on a wild ride through my kitchen lab, where we’ll explore everything from unconventional tools to fringe superfoods like organ meats and colostrum.
Get ready to expand your cooking skills with dishes ranging from Carrot Cake Blender Waffles to Sous Vide Blueberry Brisket. You’ll not only master techniques like sous vide and air frying but also discover the science of clean eating and the restorative power of food. Get ready to unleash a world of flavor and innovation in your cooking!
Want a copy for your kitchen, or would you like to gift Boundless Kitchen to your friends and family? Order it here.
Reach the Next Level of Brain Optimization with the MitoMIND™ Helmet
Light is much more than a wave of energy that signals the absence of darkness.
It can have a profound effect on your biology, and, unfortunately, given the likelihood that you’re spending much more of your time indoors than your ancestors — not to mention screen time is at an all-time high right now — you’re at a higher risk for developing health conditions ranging from sleep disruption to cancer to cardiovascular disease.
Stacking my biohacks — I figured why not do a clay mask while I am feeding light to my brain?
Certain wavelengths of sunlight are more beneficial than others, with red and infrared wavelengths having the unique ability to boost mitochondrial function. Improved mitochondrial function, which impacts virtually all cellular metabolic activity, has been widely demonstrated to improve muscle recovery, inflammation, pain, sleep, and overall skin health.
Needless to say, getting enough daily light intake is crucial. Lately, one of my favorite biohacking tools for ensuring I’m reaping all the benefits of light is the MitoMIND — a cutting-edge helmet packed with 256 LEDs emitting 810nm near-infrared light that boosts cognitive function, enhances mental clarity, and increases focus. The MitoMIND offers six preset programs including Recharge, Sleep, Meditate, Relax, Concentrate, and Peak Focus, providing versatile options for your brain’s various needs. Additionally, it allows for custom settings, enabling adjustments to time, pulse rate, and intensity to suit your preferences. With a sleek, ergonomic design, you can relax and enjoy the benefits of transcranial red light therapy without feeling like you’re gearing up for a space mission. Adjustable fit? Check. Comfortable every session? Double-check.
If you’re ready to step into the future of brain health, where optimizing your performance is as easy as putting on a helmet, use code BGLIFE for 5% off the MitoMIND Helmet here.
Want to unlock more information on the health risks and benefits of light? Check out the following articles and podcasts:
How a 61-Year-Old on a Budget Shaved 23 Years Off His Biological Age
Imagine transforming your life in a way that shaves decades off your biological age, all while adhering to a budget that doesn’t require the bankroll of a tech mogul.
Pascoe is currently capturing the world’s attention as a leader in the Rejuvenation Olympics, a unique competition dedicated to defying the grasp of aging. His exceptionally healthy lifestyle has seemingly erased approximately 23 years from his biological age.
Remarkably, Pascoe is ranked right above infamous tech millionaire Bryan Johnson (who was a guest on my show last year). Johnson, 46, spends an astonishing $2 million a year on his anti-aging regimen, which includes practices like experimenting with multi-generational plasma exchange (he donates plasma to his father and his son donates plasma to him), always walking under an umbrella when outdoors, and going to sleep around 8:00 p.m. every night.
Unlike Johnson, Pascoe enjoys more regular Joe activities like spending time in the sauna, watching Netflix, and maintaining a comprehensive skincare routine. To be fair, Pascoe’s approach to defying aging does involve an extensive regimen — one that includes taking 120 supplements daily, injecting peptides, donating plasma four times a year, and undergoing hyperbaric oxygen treatment semi-annually. Still, he’s found cost-effective alternatives to aging gracefully and “in reverse,” such as plasma donations that actually pay him (saving him at least $8K to $10K but offering the same results).
One belief Pascoe and I have in common is that biohacking does not need to be expensive to be effective. In fact, one of my recent podcasts covers biohacking on a budget extensively. From taking a cold shower to sweating outside in the sun, walking 10,000 steps a day, or fasting, there are a million different biohacks that are free or inexpensive. As Pascoe puts it, “I leave no inexpensive well-studied intervention off the table, like sauna, or cold therapy.”
So, what can you learn from Pascoe about the art of aging gracefully?
Pascoe’s journey underscores the importance of adopting a holistic and proactive approach to health, one that balances innovative treatments with accessible, everyday practices (that don’t need to break the bank). He emphasizes treating your body like it’s a prized possession — one that you should be willing to invest in as much as you can.
Oh, and exciting news — I’m interviewing Dave Pascoe on my podcast soon, so if you want to discover more biohacking tips that extend your longevity (without costing you a fortune), be sure to follow my podcast on Apple, Spotify, Google Podcasts, YouTube, or whichever listening app you use (just search for “Ben Greenfield”). You can also listen directly to the show on my website.
Interested in uncovering more of my takes on anti-aging strategies? Check out these resources:
Transform Your Life and Reach Boundless Success in 2024
Are you craving a truly personalized approach to fitness and unwavering accountability to reach your goals?
If so, your search ends today.
Imagine having a team of dedicated expert coaches right by your side, crafting a training plan tailored exclusively for you. We’ll dive deep into your unique goals, aspirations, and challenges to create a roadmap that leads you to success.
My Elite Coaching Program focuses on workouts, biohacking secrets, and nutrition. But it’s not just about workouts and exercises — this comprehensive, holistic journey covers every facet of your well-being, from personalized nutritional advice to cutting-edge biohacking techniques, positioning you at the pinnacle of peak performance. We leave no stone unturned in our quest to help you surpass your own limits.
My new 16-week program will guide you from information overload to transformation enjoyment.
If you’re ready to banish brain fog and push your energy through the roof this year, use code NYELITE2024 to save 40% off your first month of the Ben Greenfield Elite Coaching program. This exclusive rate is only valid through February 28th, so make sure to secure your spot before it’s too late!
My Team Is Searching for a Part-Time Partnership Contractor!
Do you love discovering how to awaken, unlock, and unleash the full potential of the human body, mind, and spirit, and want to share your passion with others? You’re in luck!
If your skills include the ability to help with key logistical tasks such as data tracking, analytics, and reporting on various affiliate marketing campaigns and partnerships, I encourage you to express your interest here.
I get multiple emails and messages per day asking:
“Steve, what should I do for a workout?”
Well, partner, today is your lucky day.
I’m gonna help build you a custom workout program, step-by-step!
After all, a workout should be developed around a person’s training age, goals, injury history, free time, and available equipment, not to mention things you ENJOY doing!
Considering all those factors, it’s easy to overcomplicate this process. There are a seemingly infinite number of exercises, sets, reps, and programs to choose from. Don’t worry – together, we’ll cut through the noise and get to the good stuff.
Now, if you’re somebody that wants to skip all of that, and JUST be told what exactly to do:
We build customized workouts for our Online Coaching Clientsand would love to have you. We get to know your story: your goals, challenges, and lifestyle. Then we develop a workout plan specific to your schedule and needs.
Now, if you’re more of a “figure this stuff out on my own” kind of person – we’re going to dig into how to build your own workout plan today!
We’ve also created a free resource you can take with you, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide. You can download it here:
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
OKAY! Are you ready to start building your own routine?
Great! Let’s do this:
Step #1: Determine Your Starting Point
As Coach Staci lays out in the video above, we need to answer a few key questions when designing a workout:
QUESTION 1: What are your goals?
Whatever your goals are, it’s good to write them down and be aware of what you’re trying to accomplish.
These goals will shape HOW you build your workout.
An effective way to create goals is by using the SMART method, which stands for specific, measurable, attainable, relevant, and timely.[1]
Specific – Specifically state what is to be accomplished. For example, “I want to gain 5 pounds of muscle.” (In this article we’ll cover how to build a workout to help you lose weight, build muscle, and get stronger. If you have specific goals like getting your first pull-up, getting your first push-up, or running your first 5k, we have articles covering each of these in detail.)
Measurable – Find a way to measure your progress. For example, you will need body composition equipment to assess your fat and muscle mass.
Attainable – Your goals should be realistically attainable. For example, a realistic rate of muscle gain is up to 0.5 pounds per week. To gain 5 pounds of muscle, 10 weeks would be an attainable starting point.
Relevant – Your goals must relate to your interests, needs, likes/dislikes, and abilities. Another thing to remember is that your goals need to be generated by you and you alone! For example, if you don’t care about gaining 5 pounds of muscle, or aren’t quite sure how this will benefit your life, then this isn’t a great goal for you!
Timely – Your goals must have a timeline for completion. If your goal is to gain 5 pounds of muscle then a reasonable end-point should be at minimum 10 weeks.
If you are struggling with your goals, revisit the SMART framework and see if you can tweak your goals to work better for you.
QUESTION 2: How much time can you devote to exercise?
If you can do an hour a day, that’s fantastic.
But maybe you have a wife or husband, three kids, a dog, two jobs, and no robot butler…
…then maybe you only have thirty minutes, twice a week.
That’s fine too!
In the past 15 years of working with folks from all walks of life, we’ve realized there’s a warped sense of HOW much working out is needed to achieve your goals. For many of our 1-on-1 coaching clients, working out 2 to 4 times per week for 30 to 45 minutes is PLENTY to see some serious progress. (And as Staci mentioned in the video above, even 1 workout per week can work, especially for beginners!)
Another key thing to remember: your workout doesn’t have to happen all at once! According to the American College of Sports Medicine (ACSM), if you accumulate three 10-minute bouts of exercise throughout the day to total 30 minutes of exercise, then that is as effective as someone who does one 30-minute bout of exercise.[2]
Now, no matter how much time you have, developing the most efficient workout is crucial.
Why spend two hours in a gym when you can get just as much accomplished in 30 minutes, right?
So whether you are building muscle or looking to lose weight, a strength training workout will get you the results you’re after (when combined with the right eating strategy!)
While we’re talking about time, let me quickly mention something important:
As we mention in that guide, here are some realistic timeframes for weight loss or muscle gain:[3]
For weight loss, a realistic rate is 0.5-1% of body weight per week. For example, if you weigh 200 pounds with a weight loss goal of 0.5% per week, your goal would be a 500-calorie-per-day deficit.
For muscle gain, a realistic rate is 0.25-0.5% of body weight per week. For example, if you weigh 200 pounds with a muscle gain goal of 0.25% per week, your goal would be a 250-calorie-per-day surplus.
Unless you’ve been strength training for years and know what you’re doing, we recommend a full-body routine that you can do 2-3 times a week.
You want a workout routine that has at least one exercise for your:
Quads (front of your legs).
Butt and hamstrings (back of your legs).
Chest, shoulders, and triceps: (“push” muscles).
Back, biceps, and grip ( “pull” muscles).
I have a trick for you: by targeting compound movements that recruit multiple muscles at the same time, you can build a full-body routine that uses only a handful of exercises.
How’s THAT for efficiency!?!
A compound exercise would be the yin to the yang of the isolation exercise.
Think of a push-up (compound):
Compared to bicep curls through a machine (isolation):
Compound exercises have been found to result in improvements in aerobic endurance, muscular fitness, and flexibility, since you’re recruiting all sorts of muscle groups at once.[5]
Isolation exercises, on the other hand, focus on single-joint movements targeting one specific muscle group, like the biceps curl above.
Both compound and isolation exercises have a time and place in your training program.
As you get more advanced, isolation exercises are great for targeting specific muscles to promote further strength or development. They can also help beginners who struggle to “feel” their muscles working in specific movements learn more body awareness and control.
However, for people looking to lose weight, add some muscle, and get stronger – we recommend you start with predominantly compound exercises because of the huge return on investment for your time invested. These movements are the staple of the most effective training programs out there!
You don’t need to make things more complicated than this!
(Not that we humans have a tendency to overcomplicate things to the point of paralysis and inaction…)
Ahem.
If you’re not sure how to do any of the movements above, click on their links for thorough write-ups and video demonstrations.
Pick one exercise from EACH category above, specifically ones that scare you the least, and that will be your workout every other day for the next week.
Get really good at these basic movements and focus on getting stronger each week (I’ll cover how below).
If you get really strong at squats, deadlifts, pull-ups, and push-ups, you will build an incredible physique to be proud of.
Plus, building strength with these exercises will also help in other areas such as improving your performance in sports, decreasing your risk of chronic diseases (e.g., CVD) and premature mortality (an early death).[6]
*mic drop*
**picks up mic**
Then, once you get confident in those movements, feel free to add some variety.
Why?
If you do the same exact routine, three days a week, for months and months, you might get bored, and start slacking…
So if you find yourself hitting a wall, feel free to stick with the above ‘formula,’ but change the ingredients:
If you hit a plateau or find yourself getting bored, pick a different exercise or adjust your sets and reps so you’ll stay challenged, and you’ll actually DO the workout!
“But Steve, what about core exercises like sit-ups or planks? I don’t see those listed here.”
I’m so glad you asked! While it’s cool to add more specific core work to your program if you want to, squats, pull-ups, dips and deadlifts all do a great job of challenging your core to stay stable all on their own. If you do add in ab work, we recommend doing so at the end of your program so that you aren’t tiring out those muscles before doing your other big, compound lifts. Also, abs are revealed in the kitchen.
I know it’s really easy to overcomplicate this process as there’s an infinite number of exercises, sets, reps, and programs to choose from.
And yes, we have a solution for people that JUST want to be told what exactly to do: our uber-popular 1-on-1 coaching program pairs you with your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to not only your body, but also to your schedule and life:
Step #3: How Many Sets And Reps Should I Do?
SIMPLE ANSWER: Not including a warm-up set or two, I recommend:
If you can do more than 15 reps without much of a challenge, consider increasing the weight or the difficulty of the movement. This is true for things like lunges, bodyweight squats, push-ups, pull-ups, etc.
If you want to focus more on building strength, keep your repetitions in the 5-10 range per set. As you get comfortable with the movements, you can move into lower rep ranges – but we find for beginners that starting with slightly higher reps gives you more time to practice doing the movement correctly.
There are some other generally accepted ‘rules’ about how to determine how many reps you should target per set, based on your goals:
Reps in the 1-5 range build super dense muscle and strength (called myofibrillar hypertrophy).
Reps in the 6-12 range build a somewhat equal amount of muscular strength and muscular size (this is called sarcoplasmic hypertrophy). [35]
Reps in the 12+ range build muscular endurance.
However, don’t think of these as hard and fast rules. For example, a 2015 study [10] called into question the best rep strategy for building muscle or size:
It appears that high-intensity resistance (sets of 3-5 reps) training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men during a short-term training period [compared to sets of 8-10 reps].
Other recent studies have found that people built a similar amount of muscle with anywhere from 5 to 30 repetitions, as long as they worked close to failure.[38]
What this means: Do not freak yourself out by worrying if you should do 3 sets or 4 sets of 8 reps or 10 reps.
Our advice would be to START with lighter weights and more reps as you learn the movement, and then decide if you want to stay at higher reps and lower weight or vice versa.
You do you, because either way will get you results!
The only thing you need to worry about: get stronger the next time you do that movement.
Either pick up a heavier weight, or do 1 more repetition than last time.
“JUST GIVE ME THE ANSWER!”
Keep your TOTAL (all exercises combined) workout number of sets for all exercises in the 10-20 set range, with 5-15 reps per set:
4 exercises total, each with 2 to 5 “work sets” is a good start. [36]
Remember, the most important part is to get started – you’ll learn how your body responds and you can adapt as you go.
What you DON’T need to do: multiple exercises for each body part with 10 sets.
This will result in significant fatigue during your workout increasing your risk of sustaining an injury. It can also result in overtraining, in which you will experience a decrease in performance and plateauing (will not see muscular improvements).[11]
So calm down you eager beaver.
A BIG CAVEAT:How you eat will determine if you get bigger or stronger. Nutrition is 80-90% of the equation. So pick a range that feels good, and then focus on nutrition.
And if you don’t want to figure any of this out and just want to be told exactly how what exercises, sets, and reps to do, our online coaches can take care of that for you.
Step #4: How Long Should I Wait Between Sets?
Keep it simple, you “smart, good-looking, funny, modest person” you.
Below is a basic formula for you to determine how long you should wait between sets, but this can be adjusted based on your level of health.
The goal is to wait the least amount of time you need, but still rest enough that you can perform all reps of the next set safely and properly!
Adequate rest in-between sets will allow your body to regenerate energy, so you can execute the next set of reps with good form and technique, therefore, decreasing your risk of injury.
I’ll provide some guidelines for how long to rest based on how heavy you’re lifting (not rules set in stone!):
1-3 Reps (lifting heavy for strength/power): Rest for 3 to 5 minutes between sets.
4-7 Reps (lifting for strength): Rest for 2 to 3 minutes between sets.
8-12 Reps (lifting for size/strength): Rest for 1 to 2 minutes between sets.
13 Reps+ (lifting for endurance): Rest long enough to recover to allow you to do the next long-ass set!
If you need more or less rest than the above recommendations, that’s fine. The key is being recovered enough that you can perform the next set at similar intensity and with great technique. Whatever it takes to get you there, do it![13]
Do the best you can, record how long it takes you to rest between sets. The amount of rest you need to take over time may vary.
Your body will adjust as you get stronger and healthier!
The simple-to-learn but tough-to-implement answer:
Lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.
How do you determine how much that is?
Trial and error.
ALWAYS err on the side of “too light” versus “too heavy” when starting out.
It’s better to say “I bet I could have done more!” instead of “That was too much, and now I need to go to the hospital!”
Plus, when you start working out, you’re actually programming your neuromuscular systems to do the movement correctly.[14] You can’t rush this, so it’s best not to start off too heavy.[15]
If a person can do two reps (or more) over their set goal, then they should increase the load.
How much should you increase weight?
For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower body exercises.
For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 – 10 pounds or more and by 10 – 15 pounds or more for lower body exercises [37]
I will say, if you’re doing exercises with just your body weight, you need to make each exercise more difficult as you get in shape – once you get past 20 reps for a particular exercise and you’re not gassed, it’s time to mix things up.
20 bodyweight squats too easy? Hold some weights high above your head as you do the next set. Eventually, you can scale up to do exercises like the pistol squat:
Step #6: How Long Should I Exercise For? How Long Should My Workout Be?
Easy answer: 45 minutes to an hour.
Longer answer: If you’re doing 10-20 sets of total exercise (2-5 sets for your 4 exercises), you should be able to get everything done within that 45-minute block.[17]
Now, factor in a five or ten-minute warm-up, and then some stretching afterward, and the workout can go a little bit longer.[18]
If you can go for over an hour and you’re not completely worn out, try increasing the intensity.
What’s that? You want to build some cardio into your weight training.
That’s where this next section comes in.
Step #7: How To Create Supersets And Circuit Training Workouts
For those short on time, a circuit training workoutis a highly efficient framework for training.
You’re getting a cardiovascular workout by consistently moving from exercise to exercise.
You’re exercising different muscles back to back, giving each muscle group a chance to recover, but in a condensed amount of time. Efficiency for the win!
It also increases the amount of calories burned in your post-workout window. [20]
If you’re familiar with CrossFit, many of those workouts are built on circuit principles.
This is also the most effective way to make you involuntarily swear at inanimate objects because you’re so tired and beat up.
We get this question quite a bit, usually from overeager beavers who decide they are going to go from “sitting on the couch watching The Office on repeat” to “exercising 7 days per week.”
I would advise something different.
I mean you can still watch The Office…
…but you don’t need to be training 7 days a week!
We don’t want you burning out quickly and falling back to square one, a concern we mention in our guide “How Often Should I Work Out?“
For starters, your muscles don’t get built in the gym.
They actually get broken down in the gym, and then get rebuilt stronger while you’re resting…watching The Office.[24]
By giving your muscles 48 hours to recover between workouts, especially when training heavy, you’ll stay injury-free and get stronger.[25]
A Monday-Wednesday-Friday workout routine works well to ensure enough time to recover, especially when you are just getting started.
If you want to do Tuesday-Thursday-Saturday, or Sunday-Tuesday-Thursday, great.
And we get it. Life doesn’t always perfectly align with this every-other-day schedule. The most important thing is to do the work with the time you have.
Then, pay attention to how you are recovering in between workouts. Are you still sore and tired when you begin your next workout? Do you notice you are having to use lighter and lighter weights because you are too fatigued? It may be worth trying to give yourself more time in between workouts so you can recover!
Just pick “exercise” that’s fun for you and that won’t exhaust your muscles. (Same questions as above.)[26][[26]]However, don’t forget that recovery is key to preventing injuries and allowing the body to rebuild itself after the stress of exercise. If you are looking to exercise on your off days we suggest that you cross-train. Cross-training involves engaging in a training routine or exercises that are different from what you normally would do. For example, if you always run for cardio, we would suggest that you change things up and go on the elliptical or bike. This allows you to stay active on your off days while also allowing the muscles that are always stressed from running to rest and recuperate. (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics).[[25]]
Also, here’s a lifehack: Program your workouts INTO your Google calendar (or Outlook).
You’re much more likely to do a workout that has been planned for in your work week!
Alternatively, you can hire a coach to program your workouts for you, so every day you know exactly what you need to do!
Step #9: Keep Track Of Everything!
Last but not least, keep a workout journal!
As they say, that which gets measured gets improved.
You should be getting stronger, faster, or more fit with each day of exercise.
Around these parts, we say “Level up your life, every single day.”
If you want to build from scratch, great! Let’s break it down into easy chunks with this recap:
Warm-up – 5-10 minutes on a bike, rowing machine, jumping jacks, running up and down your stairs, etc. Get the blood flowing and your muscles warm.[29]
Pick one exercise for each big muscle group – quads, butt and hamstrings, push, and pull.[30]
Do 2-5 sets for each exercise. (Start with lower sets to begin with.)
Do 5-15 reps per set for each exercise. (If you aren’t sure where to start, 10 reps is a nice middle ground.)
Rest and recovery between sets for each exercise. Keep it simple. 1-2 minutes and adjust from there.[31]
Increase your efficiency and work your heart by doing supersets or circuits. This results in a higher EPOC meaning greater caloric expenditure and weight loss!
Give yourself permission to mess up, learn a little, and keep improving as you train more regularly!
More often than not, when I email people back and tell them how to build their own workout, they generally respond with:
“Steve, can’t you just TELL me what to do? I’m afraid of building a crappy workout.”
Why we built TWO options for people like that:
1) If you are somebody who wants to know they are following a program that is tailor-made for their life, situation, and goals, check out our Online Coaching Program.
You’ll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition for you.
2) Join the Rebellion (our free community) and I’ll send you free guides, workouts, and worksheets that you can read at your leisure.
We need good people like you!
Download our comprehensive guide
Everything you need to know about getting strong.
Workout routines for bodyweight AND weight training.
How to find the right gym and train properly in one.
I certainly encourage you to try and build your own workout routine.
It can really help you develop a sense of excitement and pride when you start to get in shape based on your workout!
-Steve
PS: Check out the rest of our beginner content. I promise, it kicks ass
A few short months remain before the Olympic torch is lit in Paris, France, this August. For weightlifters wishing to realize their Olympic dreams, the hour is late. There’s only one major qualification event left — the 2024 International Weightlifting Federation (IWF) World Cup.
This year’s Cup, which takes place from Mar. 31 to Apr. 11 in Phuket, Thailand, is the second of two compulsory events for all Olympic hopefuls. For many of the world’s best weightlifting athletes, it’s also the last chance to lift well enough to secure a ticket to Paris.
“[The Cup] is the culmination of the last 18 months of Olympic qualification,” says Seb Ostrowicz, owner of Weightlifting House, the primary broadcasting platform for this year’s World Cup. “All questions about who’s going to the Olympics will finally be answered.”
In short: You won’t want to miss this one. Here’s what you need to know about the athletes and scheduling at the 2024 IWF World Cup.
How To Watch the 2024 IWF World Cup
Want to watch all the action in Thailand in real time? You need to know when, and where, to find the sessions. Here are the details.
Live Stream
Weightlifting House TV is the primary distribution platform for this year’s Cup, made available via subscription here. Monthly access starts at $9.99. Group A events will feature real-time expert commentary from Ostrowicz and Max Aita, including athlete bios, stats, and trivia.
“We’re aiming at being the Netflix of weightlifting,” says Ostrowicz. Other Weightlifting House TV features include video-on-demand recordings of all prior sessions (including B and C-groups), a moderated live chat module.
The Weightlifting House team is also working on rolling out a ranking leaderboard that shows which athletes overtake each other for the coveted world top-10 slots — weightlifters who want to receive a bid to Paris must be in the top 10 in the world in their weight class.
Session Schedule
Below you can find the schedule for all “A” Group sessions at the 2024 IWF World Cup in Phuket, Thailand. Note that all times are listed in Eastern Standard Time (EST) and that listed times are subject to change prior to the commencement of the event.
Sunday, March 31
Monday, April 1
W49: 5:00 a.m.
M55: 8:00 a.m.
Tuesday, April 2
M61: 5:00 a.m.
W55: 8:00 a.m.
Wednesday, April 3
Thursday, April 4
M67: 5:00 a.m.
M73: 8:00 a.m.
Friday, April 5
Saturday, April 6
M81: 5:00 a.m.
M89: 8:00 a.m.
Sunday, April 7
M96: 5:00 a.m.
W71: 8:00 a.m.
Monday, April 8
W76: 5:00 a.m.
M102: 8:00 a.m.
Tuesday, April 9
W81: 5:00 a.m.
W87: 8:00 a.m.
Wednesday, April 10
W+87: 5:00 a.m.
M109: 8:00 a.m.
Thursday, April 11
Athletes To Watch at the 2024 IWF World Cup
For any Paris hopeful who currently sits outside the top 10 in their weight class, the competition in Phuket is do-or-die. “The further down the [ranking list] you go, the deeper you get into the ‘danger zone,’” says Ostrowicz.
At the Cup, he says, you’re likely to see athletes in one of two situations: Those who are trying to prove to their country’s federation that they’re worth one of the three athlete slots, and those who are trying to make it into the top 10 in the first place.
The further down the list you go, the deeper you get into the danger zone…
Ostrowicz notes that he is particularly excited to see the fates of the following athletes unfold in Thailand:
Rizki Juniansyah (M73, INA): Juniansyah will make a last-ditch effort to surpass teammate (and number-one 73 in the world) Rahmat Erwin Abdullah just a few months after undergoing back surgery.
Li Wenwen(W+87, CHN): “After her elbow injury at the 2023 World Championships, I’m excited to see whether she earns an Olympic spot,” Ostrowicz says. Wenwen was once a guaranteed pick for China, but the odds may have shifted out of her favor.
Kate Vibert (W81, USA): “After moving up two categories to the 81s, her training has looked very strong,” Ostrowicz says, citing a recent 160-kilogram split jerk that Vibert hit in training.
You should also be on the lookout for these athletes, who must either perform better than they ever have in the past, or who are confirming to the world that they’re ready to throw down on the Olympic platform:
Lasha Talakhadze (+109KG)
Georgia’s two-time Olympic Champion — and the undisputed strongest weightlifter in history — Lasha Talakhadze has already qualified for Paris. However, Talakhadze’s prowess has come under scrutiny after he suffered a leg injury shortly before the 2022 European Championships.
Since then, Talakhadze hasn’t been able to match or exceed any of his previous best lifts. While he’s still the presumptive winner of the super-heavyweight event in Paris, his lead in the Total against athletes like Gor Minasyan and Varazdat Lalayan is shrinking.
Shi Zhiyong (73KG)
Prior to the 2023 IWF Grand Prix II in Dec. of last year, China’s Shi Zhiyong had never been defeated in an international weightlifting competition. After his commanding victory in the Tokyo Olympics, Zhiyong took a long hiatus from competition to nurse an ongoing back injury.
He returned to the IWF stage last winter, but his 340-kilogram debut Total left him in a precarious seventh place in the 73-kilogram class. If Zhiyong wants to snag one of China’s three male athlete slots (and have a chance at his third Olympic gold medal), he’ll need to dig deep in Thailand.
Loredana Toma (71KG)
Romania’s Loredana Toma is safely going to Paris. However, the former snatch world record holder’s chances of making it to the Olympic podium are more dubious. She’s yet to beat her 256KG Total from Worlds in 2022, the performance that landed her in 4th place in the world for the time being.
However, at her most recent competition (the 2024 European Championships in Feb.), Toma only managed a 241KG result. It was good enough for gold at that event, but were she ranked by that number and not her best from 2022, she’d drop down to 10th.
In short: Toma needs to show that she’s back in fighting shape in Phuket. Otherwise, her chances of winning a medal in Paris are slim.
Chen Lijun (61KG)
For most of this qualification cycle, one of China’s three male athlete slots was all but confirmed for 61-kilogram Olympic Champion Li Fabin. But Chen Lijun, an Olympic Champion (2020, 67KG) and five-time World Champion, is making a last-minute bid for Fabin’s ticket.
Lijun’s last appearance in the 61s was the 2023 Asian Championships, where he Totaled 310KG. That result had him in 2nd place in the world, behind Fabin, in 2023. But if Lijun wants the 61-kilogram slot, he’ll need to beat Fabin’s best of 314, and do so convincingly.
If you’d like to check out all the entries for the 2024 World Cup, you can find the final athlete entry list here.
Team USA | 2024 IWF World Cup
After several grueling years, the Paris Olympics are finally in view. That doesn’t mean the race is over for the American athletes. “I think the women don’t have much to fear at this point, but for the men, the stakes couldn’t be higher,” says Jessie Johnson, weightlifting photographer and documentarian.
Johnson refers to the trio of presumptive nominees on the women’s side: Jourdan Delacruz, Olivia Reeves, and Mary Theisen-Lappen, all of whom rank comfortably in the top 10 of their respective weight classes. On the men’s side of things, it’s still anyone’s game.
Here is Team USA’s weightlifting roster for the 2024 IWF World Cup:
Editor’s Note: Rogers recently announced her withdrawal from the Paris qualification process, but will attend the World Cup to weigh in.
Editor’s Note: BarBend is the Official Media Partner of USA Weightlifting. The two organizations maintain editorial independence unless otherwise specified.
Bennett guided pro Wellness and Figure bodybuilders through a shoulder routine.
Last updated on March 28th, 2024
On March 25, 2024, Joe Bennett, known as the Hypertrophy Coach, published a video on his YouTube channel wherein he led Wellness pro Tefani-Sam Razhi and Figure pro Melissa Brodsky through a hypertrophy-focused shoulder workout.
Bennett believes many athletes have underdeveloped rear delts, resulting in deflated-looking shoulders. To address this, Bennett prioritizes medial and rear delts during training to cultivate the coveted 3D look.
Lying cable lateral raises bias the medial deltoids, which are responsible for abduction (lifting the arm away from the body). Coach Bennett recommended keeping the shoulder externally rotated throughout the range of motion (ROM) to limit rear delt engagement.
Bennett positioned the functional trainer’s cable pulleys to hip level, attached wrist straps, and placed a weight bench in front of it. His trainees wore the right strap around the left wrist and vice versa.
Brodsky lay supine on the flat bench with her legs toward the pulley. Brodsky’s arms were parallel at the bottom of her ROM. Limiting the movement to the shoulders, Brodsky raised her arms laterally as high as possible to contract the medial delts to their fully shortened positions.
Seated Cable Rear Delt Flyes
Targeting the posterior delts (on the back of the shoulder that helps with external rotation), Bennett maintained the cable pulleys’ hip height from the previous exercise. Still, he switched the flat bench for a utility bench. He grabbed the cables with the opposite hands and sat on the bench with his chest against the back pad.
While keeping her chest proud, scapula depressed, and elbows slightly flexed, Razhi pulled her arms to her sides and paused at peak contraction. After reaching mechanical failure (where form breaks due to fatigue), Bennett performed partial reps to further stimulate the target muscles. Bennett emphasized proper form when approaching failure to minimize the risk of injury.
Seated Barbell Overhead Press
The overhead press is a compound exercise that biases the anterior and medial deltoids. Bennett lowered the barbell to his upper chest at the bottom of his ROM and stopped just shy of elbow lockout at the top.
Bennett advised keeping the elbows slightly in front of the midline to achieve greater ROM and reduce shoulder strain.
“It’s not that pulling the elbows back is bad,” said Bennet, “but the further back…more people will have discomfort, pain, and tightness as they try to press straight up and down.”
Bennett recommends performing three to four working sets of eight to 12 repetitions for optimal hypertrophy results. This rep range allows sufficient mechanical stress on the target muscles to stimulate growth. (1)
Delts generally respond to a slightly higher training volume than other muscle groups. This can be attributed to their smaller size and involvement in various pushing and pulling movements.
Incline Face Pulls
The trio concluded the workout with face pulls. Bennett favors face pulls toward the end of a workout since they engage all three deltoid heads and help train external rotation.
Bennett positioned the cable pulley at eye level and secured a rope attachment. He set an incline bench to 45 degrees in front of the pulley, grabbed the ropes with an overhand grip, and positioned his back flat against the bench’s back pad.
Bennett fully extended his elbows in the starting position. His hands and elbows were behind his midline at the top of his ROM.
More Bodybuilding Content
References
Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports (Basel). 2021;9(2):32. Published 2021 Feb 22. doi:10.3390/sports9020032
April is here and Spring is in full bloom! Everything is coming back to life outside and I’m soaking up that new season energy. We have a lot of exciting things happening in the coming months and it’s going to be a lil crazy and busy but I’m ready! Bring on the season of growth!
Are you ready to take on a new month?! I hope so because…
OR you can get everything you need (and more motivational tools!) on the app! If you don’t have the app yet, it will make following along with this month’s workouts easier! You can access not only the calendar but all of the videos in one place. Find challenges and free programs like the Glow Up Sessions and the 200 Ab Challenge there too!
Now that you know where to find your workouts, here’s what you can expect each day of the April Workout Calendar. You ready?!!!
SUNDAY: Recovery MONDAY: Total Body TUESDAY: Abs WEDNESDAY: Booty THURSDAY: Total Body FRIDAY: Arms SATURDAY: Legs & Thighs
Do each video once (unless otherwise stated) and check off as you go! Most days will be 45 min max of exercise.
If you get the , your workout calendar and workouts will all be in one place! And it’s so fun and motivating to get that “Workout Complete” checkmark
The Blogilates community is the BEST. So, I wanted to create a space where we could all feel a little more connected to each other! The social feature (in the most updated version of the app) is a place where you can share photos and/or text thoughts and comment on each other’s post. Think the good ol’ days of Instagram!
ANNNND
Last year, we launched P♻️PCYCLE, a place where you can list and shop for gently used POPFLEX and Blogilates items! You can read more about it here!
Or want to ease into working out, my Beginner’s Calendar is a great place to start! It’s a free 4-week program to get you stronger so that you can join in on the monthlies when you are ready.
How do you want to grow in April?! Tell me in the comments!
Remarkably, Pascoe is ranked right above
