Here’s what we’ve got for you today:

• Mitchell Hooper’s plateau-busting tips

• The two best exercises for biceps growth

• A back workout for beginners

Training Tips

Don’t Flatten Your Curve

In order to stay competitive at the very elite level of competitive strongman, you have to constantly push yourself to improve, even as new athletes emerge to challenge your status.

The 2023 World’s Strongest Man winner, Mitchell Hooper, has had to employ a series of methodologies in his yearly training regime to avoid plateauing, and he’s here to share his secrets to constant improvement with you. (Trust us, these tips apply even if you aren’t looking to tackle the strongman world.) 

Strong programming is essential for avoiding stagnation, according to Hooper. Just as essential is taking time to be around the strongest people you can find to help light that competitive desire. Though simple, these tips can help you avoid the dreaded plateau as you continue on your fitness journey. 

Exercises

Two Exercises Are Better Than One

You know big biceps. You need big biceps. You know you need big biceps. If you want to simplify the process, bodybuilding coach Joe Bennett boiled biceps training down to his two favorite exercises, and we’re sharing his wisdom in the article below.

Once you learn the moves, Bennett stresses that you have to work the muscle in a lengthened position (full ROM, brah). The exercise choices, paired with this technique hack, will really kick your arms into a whole new gear. If all you care about are your peaks and your freaks, Joe Bennett is your hook-up. Holla if you hear him.

Bodybuilding

Build-a-Back Workshop

Beginners can be forgiven for being scared of back workouts. Seeing a video of Dorian Yates or Ronnie Coleman training their backs makes it seem like you need to be abducted into a Rob Zombie horror movie to hit lats and rhomboids after you clock out from work.

But fear not! Equally decorated seven-time Figure Olympia champion Cydney Gillon has put together a back routine more suitable for both beginners in the gym and/or anyone looking to limit wear and tear on their bodies.

This routine has lifts you can always push to a higher level but aren’t innately discouraging to newcomers. Cable rows and T-bar rows fix your range of motion and help you focus on pulling with your back rather than your arms. Meanwhile, the lat pulldown will grow your wings while guiding you through the form. 

Sounds good? Check out all the details below. 

Everything Else

On the Run

• Marathons have become one of the most popular ways to get outdoors with your friends while wearing matching T-shirts. Learn the basics of marathons and how to train for your first one.

• Use a thick bar to blow up your grip with way less weight than your normal tugging session by using the axle deadlift.

• Laura Horvath and Lazar Ðukić took the top spots at the 2024 CrossFit Games Europe Semifinal this past weekend. Check out the full results.