POWERED BY:

Welcome to The BarBend Newsletter. Here’s what’s going on in today’s edition:

• Potential dangers of gym machines

• All about BCAAs

• Bench press guidelines to measure yourself by

Exercise Safety

The Most Dangerous Game

As safe a space as the gym can be when you feel persecuted for your musclehead way of life, there are intrinsic dangers to slinging weight around through material space.

Even weight machines, sometimes marketed as “simpler” or “safer” alternatives to the menace of free weights, carry their own risks. Five machines specifically stand out to Dr. Mike Israetel as possible doombringers of the fitness world.

For starters, the vertical leg press. While it might seem like a top-tier quad-builder (it is a favorite of The Rock after all), it turns out the reduced range of motion and the pressure it packs onto your spine make it an injury waiting to happen. And the Smith machine? It’s not a whole lot safer than a standard barbell if you’re not careful about the amount of plates you pack onto it.

Remember, no piece of equipment is safe if used incorrectly or without proper physical and mental preparedness. Find out if you’ve been living in a high-danger zone for too long, and go on to see what you can do about remedying that in the future.

Supplements

BCAAuuuuse….

Branched-chain amino acids (BCAAs) were all the rage several years ago, and while the hype train behind them may have slowed down a bit, their effective use as part of a diet and supplementation plan hasn’t gone anywhere.

Simply put, these amino acids play a vital role in muscle protein synthesis (science-talk for “getting swole”). While a protein-rich diet naturally contains plenty of BCAAs, supplementing them in powder or pill form remains a popular way to stay topped up.

Though they’re undeniably useful, it’s important to drop your idea of BCAAs as a “miracle” muscle builder and understand the possible side effects grabbing a bottle of them can have. Delve deep into the science and application of branched-chain amino acids with the link cleverly inserted below to learn all about the benefits (and potential drawbacks) of BCAAs.

A Message From Reebok

Reebok's Summer Cyber Event Is Live - Save Up to 65%

Reebok's Summer Cyber Event is live! You'll find deals up to 65% off on tees, hoodies, shorts, and shoes - including the Reebok Nano X4 and the NanoFlex TR 2.0.

Stock up now and kit yourself out for the summer. But act fast, the sale is only on for a limited time.

Grab some new summer fits 👟

Strength Training

Very Im-Pressed

Nobody is ever going to say, “Eh, it doesn’t really matter what I bench.” Nihilism, apathy, and the complete state of Nirvana are immune to the pounding desire of wanting to put up enough weight on the bench press.

Looking around the room, you might not always know what is “enough.” The bench press strength standards in the article below offer a clear and concise insight into exactly where you stand on the worldwide leaderboard of horizontal pressers. 

Remember, these numbers are intended to serve as an assessment tool for your training, not to drive you crazy with envy or make you feel bad about your current standing. If anything, hopefully they’ll give you a goal to shoot for. So, if you’re on the cusp between an intermediate and advanced lifter, seeing these numbers in black and white might give you the push you need.  

Go ahead and see how you currently stack up and make a roadmap for where you want to be in the future.

Quick Hits

💪 Strengthen This: It seems oxymoronic to suggest using your living body as a tool to increase your deadlift, but, strange as it may sound, these 20 (yes, 20!) bodyweight exercises may be the key to unlocking your full deadlift potential.

🏋️ Use These: Dumbbells are as widely used a tool in strength and conditioning as anything. If you’re looking for a new set, this list offers the best choices on the market now.

🌊 With the Flow: What is flow training? Learn all about it here, and see how you can utilize this technique during your workouts.

Sign Up