3 ways to build better legs

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

• Quad exercises for slim symmetry

• 13 paths toward a better upper back

• Why our staff writer thinks the Normatec Elite Recovery Boots should be on your holiday shopping list

Exercise Selection

Craft Leg Shape, Not Mass

In what may sound like a good problem to have for many, Fitness division bodybuilder Victoria Scott’s legs were just too muscular for the judges at her recent competitions.

In order to improve her leg aesthetics without increasing her leg mass, Scott developed a uniquely challenging system for her lower body training days. Combining heavy weights with plyometrics, Scott induces a serious burn, thanks to a smorgasbord of supersets and giant sets. In total, she performs seven exercises, all of which pack a punch without adding too much size.

If you don’t want to buy new jeans but still want to rock a pair of Speedos on an Antarctic winter trip, follow Scott’s advice and train your legs for maximal artistic appeal.

A Message From RunDot

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What is The RunDot Project?

It is an annual research initiative that uses optimized run training to help runners reach their true potential.

Why should you join?

RunDot athletes improve their running abilities, on average, 3.2x more than non-users, and experience performance improvements in 30% less training time.

Qualified participants also receive 2 free months of run training.

Do you qualify?

• You are a good fit if you check these boxes:

• You train with a GPS-enabled device

• You have not used RunDot or TriDot in the last 12 months

• You are not a professional runner

• You are enthusiastic and motivated to accomplish your running goals

Do you meet these criteria?

Join the 2024 RunDot Project. Learn more and apply here.

Staff Pick

These Boots Were Made for Recovering

Written by Ben Emminger, Reviews Writer

The Normatec Elite Recovery Boots from Hyperice are some of my favorite tools for lower-body recovery. The seven compression levels help soothe any nagging knots, and I’m a big fan of the Hyperice app integration, which offers different modules for specific needs, such as pre-training warm-up, post-workout recovery, and more.

Perhaps the biggest advancement with these recovery boots, though, is the updated control unit system — instead of lengthy hoses connected to a bulky exterior control module, the Normatec Elites boast on-boot control units that can be independently set to your needs.

Not only does this lend itself to single-leg practices and easier travel and storage (these recovery boots are TSA-approved as a carry-on, by the way), but it also allows you to stretch out more easily during your session. A four-hour battery life also ensures that these recovery tools are ready when you need them most.

Workouts

Block Out the Sun

Nothing says “I lift weights” like a big upper back. Whether you’re in a T-shirt, a double-breasted suit jacket, or reclining under a beach umbrella, your upper back immediately categorizes you as someone who takes the iron game very seriously.

The 13 exercises we’re highlighting below provide a foundation for flaunting your size in every walk of life. And once you’ve mastered those, we designed four distinct workouts to add more bulk to your already behemothian frame.

While light weights may help other body parts pop, lifting big stuff is what really builds up an impressive yoke. Using heavy rows and deadlifts of all varieties will hit your upper back from different angles and force it to grow. Then there are moves like the face pull and TRX row that bring a serious burn to your muscles. It won’t be easy, but you can’t argue with the payoff.

Start getting the upper hand on your upper back to start living a thicker type of existence.

Everything Else

How Swingers Adjust

• PowerBlock, long a major name in the adjustable dumbbell market, has jumped into the adjustable kettlebell game with its latest offering. Watch BarBend experts put the PowerBlock Adjustable Kettlebell through its paces and deliver a final verdict.

• CrossFit announced that they have the results from a third-party investigation into the death of competitor Lazar Đukić during the 2024 CrossFit Games. (Just don’t expect to actually see the results anytime soon.)

• Nick “The Mutant” Walker’s favorite chest exercise features some hard-to-come-by equipment. While it may not be possible for many pec-loving lifters to perform, you can replicate this pumptastic movement with the gear you do have access to.