🏋️‍♂️ the best curl variation you're not doing

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Here’s what we’ve got for you today:

  • A new curl variation you (probably) haven’t tried yet.

  • The best prebiotic foods for gut health.

  • Big Ramy withdraws from the 2023 Olympia.

Exercise Tips

One Curl to Rule Them All

You can be excused if you’ve never heard of the Bayesian curl. There is no land of Bayesia, nor is there a weightlifter from the 1960s named Yurik Bayesian who coined the move. The origins of the name are hidden in the mists of time, and seeing the exercise being performed in person is more rare than a Sasquatch sighting.

Look, if you’re training biceps, you might as well get some kind of benefit from it. Mindless dumbbell curls with no plan will lead to no results. You can continue to stick to partial reps with endless 21s and swinging cheat curls, or you can discover the growth potential of the maximal stretch response the Bayesian curl can provide.

It might look simple on the surface, but there’s plenty of muscle-building potential under the hood here. The good thing is that the only things you need to unlock these gains are a cable machine and an open mind.

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Gut Feeling

Credit: Giphy

You probably already know that “gut health” vaguely refers to the beneficial bacteria and other microorganisms living in your stomach known as probiotics. You can add more of these helpful little critters to your body through supplements and/or fermented foods like kimchi and yogurt.

But what about prebiotics? These act as a food source for the good bacteria in your gut and can be found in whole grains, fruits, and garlic (which doubles as an anti-vampire supplement come Halloween time). If you skim the science and go straight to the grocery list, nobody will blame you. But if you want to truly understand the role prebiotics play in your gut’s long-term happiness, the article below will get you on your way.

Here, you’ll find the best prebiotic foods for gut health and athletic performance, as well as a comprehensive breakdown of why this is all so important.


A Champ Steps Aside

Credit: @arnoldsportsand and @big_ramy / Instagram

There has been another shift in power at the top of the IFBB Men’s Open division. Mamdouh Elssbiay, known to most of the world as “Big Ramy,” has officially opted out of the 2023 Mr. Olympia contest.

Ramy, who won the Mr. O in 2020 and 2021, cited injuries as the main reason for skipping the event. This news comes after his 2022 campaign, where he slid to fifth place. While Hadi Choopan took home the win, Ramy’s tumble was one of the major post-show talking points.

The absence of one of the favorites for the Sandow trophy means the contest, set to take place beginning November 2 in Orlando, will be more wide open than ever. Find out which competitors are looking to break through and claim their spot at the top of the mountain.

Everything Else

The Case for the Smith

Credit: lunamarina / Shutterstock

  • Don’t listen to the doubters: The Smith machine is more than capable of helping you reach your full strength potential. And you can start by learning to master the Smith machine bench press.

  • Learn all about the best magnesium supplements to straighten out the “silent deficiency” over half of Americans suffer from. Benefiting sleep, recovery, and muscle soreness, magnesium is an essential nutrient for your overall health.

  • After suffering an injury while pushing the boundaries in powerlifting and after dabbling in a little bit of boxing, Hafþór Björnsson has decided to return to the sport that made him famous: Strongman.