🏋️‍♂️ 3 bodybuilding exercises for bigger biceps

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Here’s what we’ve got for you today:

• A Father’s Day gift guide for fit dads

• Cycle volume for continued success

• Exercises to work the lower abs

• Jay Cutler’s three favorite biceps exercises

Gift Guide

Flex Your Gift-Giving Muscles: Top Father's Day Picks for Fit Dads

Father's Day is just around the corner, and it's time to celebrate the incredible dads in our lives. Whether they’re a gym nut, outdoor adventurer, or a weekend warrior, we've curated a list of gift ideas that will make this Father's Day unforgettable. 

• YETI: YETI has put together a range of gifts starting at $20 that dads are sure to love.

• ButcherBox: ButcherBox is offering a choice of free steaks, ribs, or chicken for a year that he’s going to love.

• ROGUE: Buy any three qualifying items at Rogue and get free shipping. 

• NOBULL: NOBULL has selected perfect gifts for Dad starting at $12 

• REEBOK: Reebok has up to 50% off its Father’s Day gift selections.

• LMNT: Hard-working dads need to stay hydrated. Sign them up for an LMNT subscription and get a free gift with any drink mix purchase.

• Rip Repair: Even tough guys can’t lift with ripped hands. Element-26’s Rip Repair is the perfect solution to keep in their bag. 

• Plunge: You can get $2000 off and 36-month interest-free financing on a Plunge for them.

Exercise Science

Volumize Your Training

Periodization is a familiar concept in strength training, but it can sometimes get blurred in the “chase the pump” mentality of strictly hypertrophic training.

Dr. Mike Israetel is here to explain how volume manipulation and deloading can help you push yourself farther in your training and keep the gain train chugging along down the tracks.

Using your ability to recover as your ultimate guide to regulating your volume, Dr. Israetel wants you to slowly ramp up volume (usually, more stimulus means more muscle). Working practical deloads into your training will then allow your body to rest and prime itself for another increase in load over several more weeks. Volume cycling might take a doctor to explain, but it ain’t rocket science.

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Core Principles

Abs on the Down-Low

Lower abs can’t be ignored in favor of just pulling your pants up a few inches higher to hide the bottom of a mushy six-pack. Strong lower abs are absolutely vital for strength and stability, making them more of a performance muscle than pure flash.

All eight of the exercises in the list below will set your lower abs up for success, especially if you’ve been ignoring direct training of this important muscle group.

Working the low part of the lever means moving the lower body instead of the upper; various leg raises and holds build the lower ab foundations. Whether you hang from a bar or dangle over a bench, you’re going to get your lower body moving upward.  The time has come for the world to have stronger lower abs.

Exercise Tips

Bis by Jay

Everything on Jay Cutler’s stage-ready body was huge, but his biceps, popping out of his arms like softballs, may have been one of the most impressive.

His 22.5-inch arms might not be attainable for the entire population, but using his favorite three biceps exercises will take you as far up the arm-size ladder as you want to go.

Even though Cutler won four Mr. Olympia titles, he was never known as a high-tech lifter. Like his friend and rival Ronnie Coleman, Cutler focused his time and energy on getting the most he possibly could out of the basics. There’s nothing in these three lifts you don’t have access to, and nothing you haven’t seen somewhere in the gym. Learn from Cutler and maximize the growth potential lying hidden in these three biceps exercises.

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Everything Else

The Ultimate Snack Attack

• Keto snacks are easier to find than ever, and our list of tasty low-carb protein bars will satisfy your hunger and your macros for the day.

• “Normal people shouldn’t do this” is a succinct enough critique of Dorian Yates’ training routine, but in this deeper dive, coach Joe Bennet takes you through what made the six-time Olympia champion’s training work for him.

• Sitting is the new smoking, and posture exercises are the new DARE campaign. Get up and get your posture corrected with these exercises.