🏋️‍♂️ 2 best exercises for six-pack abs

You know it's going to be a good newsletter when we manage to get a Simpsons GIF in there. Not that we're boasting or anything...

Here's what's up in the BarBend world today:

• Jeff Nippard talks about summer abs

• An examination of post-workout nutrition

• How to use cheat days to fuel your gains

Training Tips

Abs for Days

Summer is never as far away, and that means beach season will be here before you know it. Internet fitness guru Jeff Nippard wants you to have the summer abs of your dreams, and in his latest video, he uses the power of mathematics to help you on your journey.

Nippard lays out a three-headed hydra approach to hitting your summer washboard status: training, diet, and supplementation. Nippard believes specific, intelligent ab training is required to let the muscles really pop under the summer sun. At the same time, your ideal caloric intake (once again, derived through math) will allow you to shed the necessary weight.

Remember, summer is coming, and if you want to be able to ditch your shirt at a moment's notice, the process starts now. Check out our breakdown of Nippard’s advice below.

Nutrition Tips

Fix It in Post

Recovery from a hard workout starts the second you put the barbell down. Then the real problem begins: What should you put into your stomach after a hard slog with the weights?

Some foods are better than others when it comes to post-workout recovery, and if you're serious about training, you need to be even more serious about recovering.

An intense weight-lifting session burns through your body's glycogen reserves and breaks down muscle tissue. Eating the proper food can help restore your body while getting on the right track to what you really care about — making progress.

Become an expert in the field with our guide to all the grub you should eat after the gym.

Sports Nutrition

Refeed Your Head

One of the most popular questions of any potential diet plan is, "How many cheat meals do I get?" Mostly asked about during a calorie-restricted haze in the hopes of being told that pizza will soon be on the menu, cheat meals (and the more humble refeed) can play a pivotal psychological and physiological role in your body's transformation process.

Refeeds provide a much-needed mental break from the rigors of dieting while setting your body back up to respond better to a deficit. If you can plan for a big meal, it can be much easier to stick to a diet instead of jumping off the wagon into a vast sea of chocolate ice cream.

Learn all about the art of the refeed in the following breakdown.

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Everything Else

Press On

• Master the art of the overhead press with this primer, featuring form tips, variations, and more.

• Rogue has announced its first official challenge of 2024, and it's a doozy. Check out the Thunder Challenge and see how you stack up.

• Proving that it is possible to lift weights and run as part of a concurrent training system, Nick Bare lays out his daily training and eating schedule to inspire you to do more.