POWERED BY:

Welcome to The BarBend Newsletter! Here’s everything going on in today’s edition:

• Top exercises to drop some weight for summer

• Get your post-workout nutrition on track and start refueling right away

• Stop missing out on the benefits of the face pull

Weight Loss

Use It and Lose It

The warmer weather is finally back, and that means two things: You can enjoy exercising outdoors again, and get anxious over the fact that other people will also be outdoors and might actually see you moving in scanty summer attire. 

Luckily, you can combine these two ideas by using the great weather as the perfect excuse to execute these expert-approved exercises for losing weight.

We’re leaving our fancy gyms behind (don’t worry, they won’t go anywhere) and taking our bodies outside with minimal equipment for these weight-loss moves. Rather than beat yourself over the head with “important” exercises you might not enjoy, go ahead and use this time to walk, run, bike, row, or even grab a jump rope and skip about. 

Not only will you learn which moves are the best, you’ll learn how many calories they burn per hour so you can strategize the best way to shed those extra pounds.

A Message From ButcherBox

Join the Club - Get Free Filet Mignon For a Year!

​​ButcherBox is making it easy to stock up on premium cuts every month. Sign up now to receive high-quality, humanely raised meat delivered directly to your door. And things just got even better…

New members receive free filet mignon FOR A YEAR added to your box each month.

Plus, You’ll Always Get:

✅ High-quality, sustainably sourced meat
🚚 Free shipping
📅 Fully customizable boxes

But hurry—this flash sale expires soon! Join over 400,000 satisfied members who trust ButcherBox for unbeatable quality and value.

Don't miss out!

Nutrition

Fuel Up

We know how serious you are about your training. You have your logbook and calculator, and you made sure to pack those fractional weights to train at the perfect percentage of your 1RM. You have the ultimate workout mix dialed in to the Bluetooth earbuds you spent two weeks researching, your shoes are appropriate for your task, and you even made sure you got eight hours of sleep last night.

So why is your post-workout meal a random collection of trash you found at the gas station that morning? Start taking your recovery seriously by focusing the same amount of energy on your post-workout nutrition as you do on your squat technique.

This isn’t just idle “eat better food” chatter, either. By not prioritizing the correct intake of nutrients after a hard workout, you are missing out on some serious gainz, brah. You’re asking your body to do a lot in a short period of time: repair, build, recover, and get ready for another brutal session 24-48 hours from now.

Use the guidelines below to choose the right foods — like oats, lean proteins, fats, etc. — and learn how to integrate them into your post-workout routine. 

Exercise Selection

Face Front

Sometimes it’s easier to ignore something right in front of your face than anything else in the world. In this case of the face pull, this is both literally and figuratively the case for too many people out there. 

A well-trod bodybuilding movement for everyone from casual treadmill walkers to the heaviest lifters in the gym, the face pull should remain a constant presence in your gym routine. Still, it’s a move that oftentimes doesn’t get the respect it deserves.

Useful before, after, or even in between sets of your main lifts of the day, face pulls are even more important in a world where we spend our days constantly hunched over, dreamily gazing into the all-knowing, all-singing rapture of our phones. Whether you use bands, a cable machine, free weights, or your own bodyweight via hanging straps, learning to correctly contract your scaps with a face pull can provide a low-cost benefit to your training life.

Big Lifts

That’s a Lot of Plates…

Look, anything else we say here won’t do this lift from Danial Zamani (@danialzamani1) justice. Just watch it, OK?

Quick Hits

💪 Promote This: The undersized former World’s Strongest Man (WSM) champion, Martin Licis, proved that you don’t need to be the biggest dawg in the fight to be the strongest. These days, he is working to promote the sport he loves, help put on new events, and generally share the gospel of strength with the world. Check out our exclusive interview with the 2019 WSM winner.

🏋️‍♂️ Pull This: While everyone waits for the huge deadlift showdown slated for later on in 2025, some people aren’t just twiddling their thumbs in anticipation. Strongman Oleksii Novikov threw his name out there as one of the world’s best movers of dead weight by hitting a world record on the popular 18” deadlift.

🔥 Shed This: UFC lightweight contender Paddy Pimblett is known for his miraculous weight cuts. Before his high-stakes fight against Michael Chandler at UFC 314, Pimblett documented his drop from 190 pounds to 156 pounds. Find out how he did it.

Sign Up