- BarBend Newsletter
- 🏋️♂️ 6 mistakes killing your gains
🏋️♂️ 6 mistakes killing your gains
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Here’s everything you need to know for this edition:
The best exercises for your body type
Six reasons you aren’t progressing in the gym
The glute-building tips from Kristi O'Connell
Body by Type
No matter how hard you try, you’re probably stuck with the length of your arms and legs as currently constructed. With that in mind, it’s time to learn the best exercises for your body type.
The squat is a great example of this need for proper exercise selection; limb and torso length change the balance point of the load, requiring you to shift it around to find your optimal (i.e., back squat vs. front squat vs. Zerchers, etc.). This same attention to detail, spread across the entire panoply of lifting, can help you lift more weight and put more pressure on the desired muscles. Remember, what you can measure, you can change.
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Pilgrim’s (Gym) Progress
It’s about that time of year when people start to think, “Yeah, those New Year’s goals I set are, um, like, hard.” Even seasoned members of the Iron Tribe can get frustrated when they feel like their efforts are being wasted when the gainz go through a slow-down.
Worry not, gentle lifter. We compiled six surprising reasons why you aren’t making the progress you desire and found ways to get you back on track.
For starters, you might diligently track your workouts in a notebook, but the majority of the world isn’t so dedicated when it comes to their sleep. It’s easy to forget that rest and recovery are the two fundamental pillars of progression. Without them, you’re left with a sweaty pile of gym clothes thrown over your bathroom door with nothing tangible to show for them.
Sleep is just one area where you may be lagging behind. So get your mind right, hunt down the supervillain causing you to miss out on your goals, and get back to making progress.
Glutes for Days
Multiple-time CrossFit Games athlete Kristi O’Connell knows that her posterior chain is the key to unlocking her body’s ability to produce maximum power. Rather than leave it to chance, follow her lead and do her six favorite exercises for strong glutes.
Glossing over the list, you will see the Bulgarian split squat, everyone’s favorite reason to leave the gym in a panic, along with staples like the RDL and the hip extension. O’Connell blasts her glutes hard with serious weights in large ranges of motion. If you want to move more weight, you’re going to need stronger glutes, so get up off your back, grab some weights, and follow along.
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Might as Well Jump
ICYMI: The latest episode of BarBend’s Strength Weekly podcast is all about Mitchell Hooper’s upcoming fight against Eddie Hall, Hafthor Björnsson’s deadlifting prowess, and the merits of a 44-pound coffee mug. Watch it here.
One of the simplest human movement patterns can turn your body into a ballistic missile aimed straight at the Land of Gainz. The jump squat can provide a needed kick-in-the-butt for your lower-body training.
Strongman is growing all over the world, as indicated by the results of the recent Middle East’s Strongest Man contest.