🏋️‍♀️ the 1-move workout that builds serious strength

Author

Lauren Bedosky
June 21, 2023

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Still dragging after the weekend? Jumpstart your fitness mojo with a three-minute read filled with workouts, exercise tips, and the requisite Simpsons GIF.

Here’s what we’re covering today:

  • The ins and outs of doing 100 push-ups per day.

  • Why more is more when it comes to the “Squat Every Day” protocol.

  • Legendary strongman Brian Shaw’s jaw-dropping 10,000-calorie diet.

Workouts

Triple-Digit Threat

GIF: Giphy

Fitness is full of benchmarks: a sub-50 Murph, a triple-bodyweight deadlift, and, of course, the 100-push-ups-a-day challenge.

It’s not hard to understand why it’s such a coveted milestone for anyone intent on getting in fighting shape. The push-up is a very basic display of upper-body fitness. Good luck really improving your overall strength without dropping and giving 20… 30… 40…. For the rest of us mortals, banging out dozens of airtight push-ups warrants a jaw-drop from fellow gym-goers.

So, if you want to explore the benefits, risks, and how-tos for logging 100 push-ups a day, you’ve come to the right place.

Exercise Tips

Squat ‘Til You Drop

Image: Lucky Business via Shutterstock

While we’re on the topic of daily workouts, let’s look at the “Squat Every Day” protocol. Thankfully, the name is pretty self-explanatory.

Some strength enthusiasts swear by daily squats for massive power and muscle gains. But while squatting every day may seem simple on paper, just give it a few weeks. The practice becomes undeniably brutal — even if you adore leg days.

Still, if you're so inclined, there may be ways to utilize the Squat Every Day protocol to get stronger and add muscle (or to simply test your willpower). Make it happen with our handy list of tips and tricks below.

Strongman

Appetite for Strength

GIF: SHAWSTRENGTH via YouTube

Brian Shaw is going out with a bang. The legendary strongman is pulling out all the stops to prep for his final competition before retirement — and that includes plenty of work in the kitchen.

Last week, Shaw shared a video on his YouTube where he detailed what it’s like to eat like him for 24 hours. By the time all’s said and done, the 6-foot-8, 400-pound athlete devoured a whopping 10,000-plus calories, including what we can only imagine was an entire bison. That may be more calories than many of us swallow during the workweek. But, then again, most of us aren’t elite strongmen preparing for the last competition of our careers.

Shaw is slated to compete in the eponymous 2023 Shaw Classic on August 19-20 in Loveland, Colorado.

BarBend Picks

Get Your Row On

Image: Hydrow

Rowing machines bring a unique mixture of cardio and strength to the table, which is why they’re the preferred choice of cardio equipment for many lifters. They’re also heavily featured in CrossFit and cross-training workouts.

The Hydrow Wave Rower is the best example of form meeting function, offering a variety of fun colors and a vibrant touchscreen to brighten your home gym environment.

Hydrow kept all of the great features from its original rower but with a design that is lighter and more compact. Following along with the classes on the 16-inch screen is enjoyable, and the trainers are top-notch — we really like the chill on-water rowing classes.

If you’re in the market for a top-shelf rower to round out your home gym, you can take a deep dive into the Hydrow Wave Rower below.

Everything Else

Next-Level Pull-Up

Image: Microgen via Shutterstock