🔥 the best training split for fat loss

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Welcome to The BarBend Newsletter! Here's what we've got going on today:

• How to build a massive chest without massive weights

• Full or body-part split for fat loss? Science decides

• Repair your calluses the easy way

Workouts

Pump Up the Pecs

Chest training is always big news, but the headline of the day is that bench pressing might not always be the king when it comes to building muscle. Below, you’ll find a list of six weightless chest exercises to help you build muscle with barbells, dumbbells, or fancy-schmancy machines.

Aside from various push-up variations (all of which you should master), we also break down the right way to do dips and teach you why the TRX chest flyes need to be on your radar. Once you’ve mastered the moves, we combine them into three full workouts to help you build your chest quickly.

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Fat Loss

Organize the Chaos

We've already established that a solid strength training routine is an invaluable aid when it comes to fat loss. Equally as well known is that not all resistance training programs are created equal.

Full-body splits and body-part programs are equally popular for muscle building, but one might be strictly better when the focus of the training block is fat loss.

The root cause of the benefit may be slightly surprising. In a “less is sometimes more” plot twist, it seems like doing fewer sets with harder effort might actually help your body drop weight more readily than prolonged efforts.

While learning to cook, eat, and rest for your goals may take up a larger portion of the fat loss pie, dialing in your weight training programming could be the next step you have to take toward the lean frame you want.

Recovery

Smooth Criminal

Callused hands are a badge of honor, but also an annoying impediment to furthering your life goals. If your training session has ever been ruined by some barbell knurling tearing off a big hunk of skin, learning to take care of your rough hands will keep you in the game for longer.

Your glove-free connection to the barbell is an important kinesthetic link in your lifting chain. Simple self-care, like shaving down big bumps or using a file to whittle down chunky calluses, can become a part of your basic hygienic maintenance routine.

Smooth hands are most certainly not the devil's playthings, so soften up some of those rough areas with our callus maintenance guide.

Quick Hits

🦵 Lunge Like This: Lunging is a primary movement just about everyone can benefit from. However, if you've got lunges on your schedule, you probably make at least one of these form mistakes. Luckily, the fixes for these problems are just as common.

💪 Stand On This: Among forgotten classic lifts like the windmill and barbell pullover, the handstand pushup is one of the hardest and most traditional of them all. Think differently about your shoulder training with some help from the world of gymnastics.

🏋️‍♂️ Don’t Try This: An 815-pound squat? A 535-pound bench press? Learn more about the feats of Alabama offensive tackle Kadyn Proctor and a whole host of other college football stars in The Athletic’s “Freak List.”

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