🏋️‍♂️ Grow muscle by following these rest-time tips

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

• A meta-analysis on rest times for muscle growth

• The best fuel for runners

• A workout for your back and biceps

Exercise Science

And All the Rest

Rest time between sets is a crucial but often under-considered aspect of resistance training. Sufficient rest time between sets allows neuromuscular system recovery to maximize workout performance and results.

Dr. Mike Israetel, Ph.D. in Sport Physiology, discussed a meta-analysis led by Dr. Milo Wolf, Ph.D. in Sport Science, examining inter-set rest times’ effects on hypertrophy. Check out the findings below:

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Nutrition

Not Just High-Quality H2O

Some runners swear by fasted cardio. Others refuse to run without having a meal prior. Still others rely on energy gels to maintain performance. The truth, though, is that everyone is right and no one is right. The best running fuel differs significantly depending on the athlete, the type of run, the run distance, run intensity, and weather conditions.

In the guide below, registered dietitians Daniel Chavez at Fay Nutrition and Jena Brown at Victorem explain the finer details of running fuel and how to ensure you take in the right fuel—and the right amount of it—before, during, and after your runs so you can avoid the dreaded “bonk.

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Workouts

The Killer Bs

Few things are better than the feeling after a killer back workout when you spread your lats out so wide that you swear you can fly and rip the back of your T-shirt because you’re so darn wide. (We might be exaggerating a smidge, of course.) What if you could also get a super-swole arm pump during the same workout? 

This back and biceps workout (“back and bis” for the cool kids) is the pull component of the classic push/pull/legs bro split used by generations of lifters. As the name implies, you’ll be hitting your back from all angles, and then, when your arms are already pretty gassed from the rows, you’ll be smashing your peaks with direct biceps work. Can life in the gym ever get any better than this? No. No, it can’t.

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Everything Else

Muscle Up on Some Fools

• Getting your chin above the pull-up bar is great, but why stop there? Go whole hog and bring your entire body up above the thin steel rod with the muscle-up.

• While sometimes ignored by bodybuilders, runners don’t have the luxury of forgetting about their calves. Use these stretches to remind yourself of your propulsion system.

• A HYROX isn’t some strange creature out of 3rd edition D&D (it’s a race). Check out the recent results from HYROX London Pro and see who rolled a critical on their d20.