💪 5 keys to bigger traps

Here’s everything we have for you today:

• Building massive traps with Dana Linn Bailey

• The very best bodybuilding-style breakfasts

• Everything you need to know to run a Hyrox

Workouts

Fall Into This Trap

Traps are an unquestionable status symbol in the fitness world. Abs can come from good lighting, and big arms might just be the sign of a poseur, but the traps never lie. Having an upper back that travels up to your ears tells the rest of the world that you are somebody to be taken seriously. 

In a two-for-one special, Dr. Mike Israetel and Dana Linn Bailey teamed up recently to give you tips on building the traps of your dreams. And as usual, we’re breaking it all down in the article below.

While it’s axiomatic that big deadlifts produce big traps, you do have some other options to target the muscles without needing to use super-maximal weight every time. In addition to the heavy shrugs, you can also use ridiculously light weight to develop the lower traps by throwing Y-raises into your back workouts. 

Fall into the right kind of trap with not one but two experts helping you find the upper back you were always meant to have.

A Message From Aires Tech

Protect Your Brain Like a UFC Fighter: The EMF Solution for Peak Performance and Recovery

Given the elevated risks of brain injuries such as concussions—31% of MMA injuries involve brain trauma—UFC athletes are particularly vulnerable to long-term cognitive health concerns. Aires Tech solutions provide an additional layer of protection by addressing the physiological toll EMF radiation can place on the body. From reducing neuromuscular fatigue during 25-minute bouts to supporting optimal hormone health in the long term, Aires Tech plays a crucial role in helping UFC athletes recover faster, perform better, and safeguard their overall well-being as they push their bodies and minds to their limits in the octagon.

Learn More

Nutrition

Close Encounters of the Swole Kind

Despite an uptick in the popularity of fasting, of putting butter in coffee and calling it food, and of generally being too busy in the morning to eat, breakfast can still be the most important meal of the day. And that’s doubly true if you’re looking to really make strides in the gym.

In the article below, you’ll find our choices for the best breakfast foods for anyone looking to build serious muscle. As a bonus, since we no longer live in the Magical Land of the 1980s, serious muscle heads don’t need to be afraid of flavor, which means you get to actually enjoy the food that feeds your gains.

Certain classics just never go out of style, so iconic breakfast options like eggs, bacon, and oatmeal — which pack plenty of protein, fat, and carbs when eaten together — make the list. You can also swap those options out for Greek yogurt, cream of wheat, and other options that may better suit your specific palette. Dig into the breakfast of your dreams and get serious about that winter bulk.

Competitions

All About HYROX

Coming in to fill the gap between Spartan Runs and CrossFit, the HYROX race has increased in popularity since its inception in 2017. Unlike some other popular adult league sports (such as strongman and pickleball), HYROX’s 60% bias toward running means you’ll have to learn to train yourself to move bipedally. But the fitness benefits are definitely worth it.

A few weeks ago, seven-time CrossFit Games competitor turned HYROX champion Kristi Eramo O’Connell shared her insights about how to train for HYROX. As a four-time marathon runner, O’Connell won HYROX Houston and triumphed in the Mixed Doubles HYROX Dallas event. Discover her take on training for a HYROX below:

Everything Else

Swinging From the Branch Chain

• Top CrossFit athletes go into detail about the most important thing about their training this time of year: their favorite Christmas movies.

• BarBend’s nutrition wing takes a break from pouring eggnog into and out of beakers and analyzing the protein content of gingerbread cookies to rank the top 10 BCAA supplements on the market.

• Frequently seen but rarely performed correctly, the kettlebell swing is one of the most mysterious movements to invade gyms in America. See to it that you perform this move the right way to avoid holiday embarrassment.