Today’s newsletter is presented by HOP WTR. Celebrate Sober October with HOP WTR’s line of non-alcoholic sparkling hop water crafted with adaptogens and nootropics. Stock up on your favorite flavors here.

Here’s what’s going on in this edition:

• A scientific guide to losing weight while gaining muscle.

• DoggCrapp training explained.

• The (many) benefits of riding a bike.

Exercise Science

The Best of Both Worlds

The Holy Grail of training is to find a way to lose fat and build muscle at the same time. These two things dominate the minds of most gymgoers, but, at their very core, seem diametrically opposed to each other.

That said, there might just be a careful diet/training strategy that can actually help you pull off this seemingly impossible task. You just have to understand the science of it all first. (Or, at the very least, allow us to understand the science for you.)

Resistance training, being the beating heart of all workout plans, has to be prioritized, as does protein (the beating heart of all diets). The caloric timing and manipulation needed doesn’t require a degree in astrophysics, but it does mean you need to read up a little bit to understand what you need to do.

From Our Sponsor

Welcome to HOPtober

How do you HOPtober? Your game, your rules!

Whether you're planning to stay dry all month or cut back here and there, there's more than one way to crack a can!

At HOP WTR, we’re breaking the stigma that these “sober months” have to be all or nothing. They absolutely don’t. That’s why this October, we’re asking “How do you HOPtober?” and want to encourage you to do what you feel is right for you!

With HOP WTR’s line of non-alcoholic sparkling hop water, you can experience the classic flavors of Citra, Amarillo, Mosaic, and Azacca hops, without any calories or sugar. Plus, each can is packed with adaptogens and nootropics to take you from stressed to decompressed.

We’re here to support you every sip of the way, however your journey unfolds!

Workouts

Let’s Talk DoggCrapp

A long time ago, on an internet forum far, far away, a man named Dante Trudel decided to register under the username “DoggCrapp” so he could post about his ideas for packing on serious muscle and strength. And wouldn't you know it — the plan caught on.

DoggCrapp training, as it is still known today, can be classified as a “high-intensity” style of bodybuilding training, similar to the philosophies of Mike Mentzer and Dorian Yates. What primarily distinguishes Trudel’s training from typical bodybuilding splits is its focus on strength. You do this by constantly “beating the log book,” which, in a way, is more similar to how a powerlifter might train.

Is this low-volume, high-frequency approach right for you? Dive deep into the program below and decide if you’re ready to give it a shot.

Cardio

Easy Rider

Along with soccer and folk music, bicycling is always a trend threatening to become the hottest thing in America. Indoor cycling has taken off into new stratospheres in the past decade, and with Sepp Kuss (hailing from Durango, Colorado) winning this year’s Vuelta a España, getting out on the road is once again prevalent in the national consciousness.

If you haven’t been swept up in the trend, have no idea what Peloton and Zwift are, or generally view the bicycle as an invasive species, boy, does this article have a knowledge bomb to drop on you.

The bicycle offers a means of low-impact cardio you can't get while standing on two legs, as well as a chance to get out in nature and breathe some air that isn’t being filtered through 100 different armpits in a gym. The barrier for entry is low, and the upside is high. Get acquainted with the health benefits of your new two-wheeled friend in the article below.

From Our Sponsor

PowerBlock is renowned for its line of durable and reliable adjustable dumbbells that provide world-class workouts to lifters of all experience levels. And now the company is breaking new ground yet again with the release of its upgraded Pro 100 EXP adjustable dumbbells. These top-of-the-line weights offer the comfort, reliability, and durability you need from a dumbbell in a compact package that can fit in any space.

Here are just a few of the ways the Pro 100 EXP adjustable dumbbells stand out from the competition:

• Compact design: Instead of filling an entire basement or garage with racks upon racks of free weights, the Pro 100 EXP is a single piece of equipment that does the job of up to 30 dumbbells.

• Durable construction: The Pro 100 EXP dumbbells are built tough enough to get you through your most intense workout routines, thanks to their sturdy urethane-coated steel construction.

• Beginner-friendly: Fortunately, this new technology doesn’t require much (if any) practice to get your head around it. They’re as straightforward as traditional dumbbells, and switching between weights can be done in the time it takes to exhale after a great set.

• Versatility: The weight range and compact design help the Pro 100 EXP cater to gymgoers of all experience levels and training styles, from powerlifting to circuit training.

If you want to read more about how the PowerBlock Pro 100 EXP can shake up your workouts, head here.

Everything Else

Make Training More Personal

• Use the incline push-up to change up your angle and target the upper chest without the need for a warehouse full of gym equipment. Find someplace to slip it into your program and check it out.

• Put another check mark down on “slow and steady wins the race.” Noted internet smarty pants Dr. Layne Norton shows you how more isn’t always better, and you need to eat less than you think to grow new muscle.

• Personal training as a profession has exploded over the last 40 years, going from something that simply did not exist to a fixture in gyms and social media feeds all around the world. Curious to know what it takes? This article will help you on your way.