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🏋️‍♂️ 3 Superman-inspired workouts that will pack on muscle


Today’s newsletter is presented by PODIUM. The supplement brand launched by Mat Fraser and The Buttery Bros is making strides in entertainment and at big-name retailers. Head here to see what PODIUM offers.

Here’s what’s going on in today’s edition:

  • The best full-body workout you can do in a squat rack

  • How long should you rest between bench press sets?

  • Get an action-hero physique with this Superman workout


Get in the Cage

Credit: Yadwinder Heer / Shutterstock

The power rack is one of the best pieces of equipment known to humankind. Housing a barbell and weights, this iron playground is what all those ‘90s infomercial products claim to be: a one-stop shop for all your strength and conditioning needs.

Best of all, power racks are far more versatile than you’d imagine. They can provide an all-in-one full-body routine to hit your muscular development goals. Seriously, they’re all you need sometimes.

These racks are obviously known as the best place in the gym to squat, but with their powerful J-hooks and safety bars, you can also perform all sorts of pressing, rowing, and hinging moves. If you want to use all these features at once, you can save time and make some serious gains with the full-body power rack workout we’ve cooked up below.

From Our Sponsor

PODIUM Launches Athlete Series

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The Athlete Series is currently exclusive to The Vitamin Shoppe but will be available on the PODIUM website this summer.

As always, we're keeping our eye on PODIUM, especially as summer approaches, because we know to expect something entertaining from its media team. Give them a follow @321podium and check out the new Athlete Series at a Vitamin Shoppe near you.

Exercise Science

And All the Rest

Credit: Andrew Will / Shutterstock

In music and fitness, rest can be just as important as actual work being done. Since the bench press is to pumping iron what Bach is to music, researchers have spent an inordinate amount of time figuring out the optimal time to rest between sets.

The study we’re focusing on today measured the speed and force in a one-rep max bench set and figured out what rest period provided the best results for the next set. It turns out that Westside was doing it wrong all along with their 10x2 with less than a minute of rest. The evidence says more rest is needed as you continue to lift heavy.

See the study for yourself, and decide if you can better enhance your pressing total with a different rest scheme.


Getaway Giveaway!

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Whether you seek seclusion and tranquility or thrills and adventure, The Buccaneer Beach & Golf Resort in St. Croix, U.S. Virgin Islands, is the perfect vacation destination. Distinctive in every way, this sprawling playground offers a spectacular view of the ocean and is home to plenty of amenities. 

Sounds good, right? Well, if you want a chance to win a four-night stay at this luxurious resort, all you have to do is enter your email address here. Here’s a full breakdown of what you will be entered to win:

  • A four-night stay for two at The Buccaneer Beach & Golf Resort in a Deluxe Oceanfront Room. This also includes:

    • Full breakfast daily overlooking the ocean and one dinner for two

    • Private beach cabana and a spa treatment for two

    • A choice of water sports, including kayaking, paddleboarding, and snorkeling

  • 1 Free Lifeforce Diagnostic: This product measures over 40+ biomarkers that drive your mental and physical performance, including a full hormone panel.⁣ This includes an at-home blood test, telehealth visit, clinical report, and a personalized plan created by a Lifeforce clinician. (Lifeforce was founded by Tony Robbins and Dr. Peter Diamonds.)

  • A range of products from VitaHustle® by Kevin Hart, including:

    • ONE Superfood Protein & Greens

    • Stainless Steel Shaker Bottle

    • VitaHustle ONE Superfood Greens

    • Gummy Multi-Vitamin

    • Electrolyte Hydration

  • A one-month supply of açaí products from Sambazon

  • A $350 gift card towards American-made bedding from Wright Bedding.


Spandex Never Looked so Good

Credit: Giphy

Yes, Superman’s physique, particularly Henry Cavill’s version from 2013’s Man of Steel, is an iconic outline of strength. If you’re looking to rock the same Kryptonian silhouette, you’re in luck because we’ve got a workout inspired by the Superman below.

Given that he is faster than a speeding bullet and more powerful than a locomotive, each day of this routine is centered around one capability: size, strength, or speed. You’ve got to get wide up top to fill out that “S” insignia, so there is plenty of direct upper- and mid-back training. Plus, we all know Justice Leaguers need explosive strength, which is why sled and thruster work fills up the second day.

When it’s time to rip off your glasses and change on the fly, it’s important to have the goods underneath.

Everything Else

Fantasy Strongman Showdown

Credit: Mitchell Hooper / YouTube