🏋️‍♂️ Schwarzenegger's favorite exercise should be one of yours, too

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Here’s what you need to know for today’s edition:

• Science says to swish sugar for immediate strength

• Schwarzenegger’s essential “lost” exercise

• How to use 20-rep squats to succeed at life

Nutrition

Spit Take

Intra-workout carbs have been a big deal in the exercise world for decades. Known for their restorative properties as fuel for the body’s energy-production system, fast-acting carbs may have another secret hiding inside of their sweet, sweet poly chains.

If you don’t have time for all that cumbersome drinking during your workouts, scientists recently found that merely swishing a sugary solution in your mouth can result in immediate strength gains.

This doesn’t mean walking around with a plug of sugar cane stuck inside your bottom lip all day will help you overturn cars blocking your way down the road. The effects, like the carbs themselves, are fast-acting and short-lived, giving way to modest gains, as the scientists noted. 

However, the results of the study and the practical application in a gym or competitive environment will be manna from heaven for high-performers looking to extend every marginal gain available to them. See how the strategic use of sugar can aid your strength by hitting the button below.

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Bodybuilding

Sweatin’ to the Oldies

We may have decades of fitness knowledge at our fingertips, but important information still gets lost in the ether of time and space. If you need proof of this, ask yourself this question: When was the last time you saw someone doing a dumbbell pullover?

Arnold Schwarzenegger considers the dumbbell pullover to be one of the most essential bodybuilding exercises and wants to see it return en masse to gyms around the country.

This “forgotten gem” of an exercise gets a full-on microscopic and microbiological amount of scrutiny from a team of experts here at BarBend. Whether or not Arnie is technically correct (the best kind of correct) about the move’s effectiveness or just functionally right on the money (eh), the dumbbell pullover can still be used as one of the most potent mass-builders in your arsenal.

Training Tips

20 Is the New 10

Everything old is new again — or in the case of 41-year-old former Navy Seal and CrossFitter Josh Bridges, if not strictly new, then at least young at heart. In what could be a callback to the ancient days of lifting knowledge pulled from old-school muscle mags, Bridges attributes his still-exceptional fitness levels, in part, to his intense 20-rep squat training sessions.

With his Special Ops mindset and inspirational, goal-oriented quotations, Bridges walks you through his entire 20-rep squat session. With a body that has definitely “been there and done that,” Bridges takes care with his warm-up, potentiation, and even a full WOD before he jumps into the main event. 

Always considered one of the best ways to harden your body and mind, following along with this CrossFit legend in his pain cave will either inspire or terrify you. Maybe both.

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Everything Else

Prime Time Deals

• Amazon Prime Day ends on July 17. Click here to find the best deals on fitness equipment, supplements, and more!

• A recent stop on the Giants Live tour saw Mitchell Hooper set an all-time record on the axle clean and press.

• The world of exercise supplementation can be a strange one for beginners to wade through. This list of the 10 best pre-workouts, specifically made for newcomers, seeks to make the path a little more accessible.