Ditch these biceps exercises immediately

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Here’s what’s in today’s edition:

• Jeff Nippard ranks the best (and worst) biceps exercises

• Joe Baena shares his classic-looking physique

• How to get started powerlifting after 40

Exercise Selection

A Biceps Bacchanalia

Jeff Nippard is back to doing what he does best: using his mighty scientific mind to help people make better decisions about exercise selection.

In today’s article, the decorated lifter covers everything you need to know about biceps training by ranking the very best exercises while also covering the very worst of the breed (trigger warning ahead).

If you know Nippard, it will be no shock that his top exercises for biceps operate in the lengthened stretcher position. This focus on an extended range of motion means long lifts like preacher curls and Bayesian curls should be the focus of your biceps training, while lifts that limit ROM are best left on the sidelines.

Let’s face it: You’re going to train biceps, whether they’re included in your program or not, so you might as well get the most out of it.

A Message From NativePath

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Bodybuilding

Just Like Dad

Joe Baena, best known as the son of bodybuilding legend Arnold Schwarzenegger, is no slouch in the physique department. 

Noted for his body’s striking similarity to his dad’s, Baena takes his training seriously and, in a recent photo shoot, did a compare-and-contrast session with a different, unrelated Arnold lookalike to see who could out-pose each other.

Together, Baena and Joe Kellett walk through a classic upper-body push workout to get a pump and show off some iconic poses. You might not have been given the gift of Austrian genetics, but you can still learn from the training mindset passed down to the new generation of iron addicts.

Powerlifting

Be a Master of the Universe

Unlike full-contact football or even a serious pick-up basketball game, getting into the sport of powerlifting isn’t physically out of reach for anybody. If you’re over 40 and curious about stepping onto a platform, the guide below is the perfect place to start to get you involved in the heaviest sport on earth.

One of the great things about powerlifting is that it’s an individual sport; anybody with kids knows how hard it can be to organize something as simple as softball practice. While you can train with a crew, you get to go out on your schedule and beat your own numbers. 

Click below and see why powerlifting can be one of the greatest over-40 sports choices a person can make.

Everything Else

A Saga of Ice and Fire

• Hot and cold therapy are both popular recovery methods. Find out which is preferable for your muscular recovery after an exhausting day at the gym.

• Olivia Kerstetter documents her life’s balancing act of maintaining a high level of competitive CrossFit success and attending college full-time.

• While nothing may be more painful than digging into a solid hook grip, for many, its benefits in both powerlifting and Olympic weightlifting supersede the agony of developing the finger-over-thumb technique.