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Here’s what we’ve got for you today:

• Get a wider back with Charles Glass

• 12 best upper-body exercises for foolproof training

• CrossFit star Brent FIkowski announces his retirement

Workouts

The Unbreakable Mr. Glass

If it seems like lifters just looked a little bit wider in previous generations, it might not all be rose-colored glasses distorting your view. In the article below, legendary bodybuilding coach Charles Glass condenses 40 years of weight training knowledge into bite-sized tips designed to help you build a bigger back.

For starters, Glass believes in control over absolute weight to make sure your back movements really drill your muscles (lats especially). Setting up for a deep stretch can help you “feel” the sometimes-elusive lat muscles and help them spread out like the wings on a Renaissance sculpture of St. Michael. 

If anyone can help you finally size-up your T-shirts, Charles Glass is the guy to do it.

A Message From Lumen

Get the Most Out of Your Metabolism

If you’ve been dieting, lifting weights, and doing cardio without seeing the results you want, you might be missing out on one key piece of the puzzle: your metabolism. And with Lumen, you can get a better understanding of your metabolism right at your fingertips. 

Lumen is the world's first portable device that measures your metabolism with a single breath by tracking your CO₂ concentration. With the help of Lumen, you receive:

• Guidance on whether you are burning fat or carbs as fuel so you can choose your pre-workout meal accordingly

• Pointers on how to improve your nutrition, workouts, sleep, and stress management

• A personalized nutrition plan for the entire day based on your measurements so you know whether your body needs a low-carb or low-fat day.

• Complete macro breakdown that leads to improved metabolic flexibility, which is your body's efficiency in shifting between using fats and carbs

The result of all this data? More sustainable muscle growth and fat loss tailored to your individual needs and goals.

If you want to unlock the potential of your metabolism and start crushing your fitness goals, read more about Lumen here. Right now, BarBend readers will get an exclusive 15% discount on their purchase.

Exercises

Stick to the Basics

Let’s face it: Big legs are cool and all, but the upper body is just so much more fun to train. And as luck would have it, we’ve compiled a list of the 12 essential upper-body exercises you need to increase your strength and put on some bulk right in time for winter.

If you need some more help after learning about the best ways to press, pull, and carry your way to muscle greatness, we’ve also included five workouts perfect for wherever you’re at in life. Get an upper hand on training the top of your body with this ultimate guide.

CrossFit

Out-of-the-Box Thinking

In his review of Shanghai Noon, legendary film critic Roger Ebert wrote that Lucy Lui’s character seemingly wants to forego being a kung fu princess to “be a social worker or union organizer, I guess.”

Comparisons with a Jackie Chan movie’s combination of acrobatics and pathos may be the only appropriate analogy for Brent Fikowksi’s journey from top CrossFit athlete to leading voice of reason in the increasingly high-dollar sports’ push toward professionalization.

Recently, Fikowski’s time has been split between competing in major CrossFit events and working with the Professional Fitness Athletes’ Association (PFAA). His passion is pulling him more and more in the direction of athlete advocacy, and as president of the group, he hopes to continue to drive forward the need to change the landscape of competitive CrossFit. Read our exclusive interview with Fikowksi below.

Everything Else

Going Rogue

•  The 2024 Rogue Invitational is right around the corner. See which three CrossFit events we’re looking forward to most.

• Protein powders run rampant in today’s world of easy-to-access food, but finding the right whey blend for your taste buds and your budget can still be tricky. NOW Sports Whey Protein Isolate gets high marks on both fronts from our BarBend review team.

• Phil Heath and Brian Shaw, two titans of 20th-century strength sports, have been inducted into the International Sports Hall of Fame. They join a class that includes Jim Plunkett, the only two-time Super Bowl-winning quarterback not to be inducted into the NFL’s Hall of Fame.