🏋️♂️ unlock bigger arms with this one tweak
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Here’s what we’ve got to start your week:
A strength athlete’s guide to losing belly fat.
Eccentric training for arm growth.
A preview of the 2023 Mr. Olympia.
You know the health benefits associated with watching your weight, and you enjoy rocking that swimsuit down at the beach a whole lot more. But if you’re a strength athlete or just love you move big weights in the gym, you might get nervous that losing some pounds around the midsection might come at the cost of some of your hard-earned power.
Turns out, that’s nothing to worry about because there are pragmatic methods to losing belly fat that don’t require drastic calorie deficits or serious lifestyle changes. Just like it took you years to build your strength, it will take time to shave down your waistline. But if you follow our guide to weight loss for strength athletes, you can keep lifting heavy and be healthier doing it.
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Ups and Downs
You’ve probably heard all about the beauty of partial reps and forced reps, but have you ever tried concentrating on eccentric training to grow your arms?
When it comes to biceps curls, we call the “down” portion of the lift the eccentric phase (or the negative). For the triceps push-down, the “up” phase is eccentric. Think of it as the “opposite” direction you’re lifting in if it helps. Your body may have gotten used to concentric training, but if you’ve never experienced the rush of blood that comes with prolonged negatives, your arms are in for a treat.
Accentuating the eccentric can be a great slump-buster when your arms have stalled out in size and strength. Using this one tiny modification increases the time under tension exponentially, overloading the muscle and filling it to a maximum pump. Try a fresh approach and keep some measuring tape handy to track your progress.
The Olympia Is Upon Us
The road to the 2023 Mr. Olympia contest is in full swing. With the contest taking place less than a month away on November 3 and 4, competitors are well into their calorie deficits and tanning preparation.
Orlando, Florida, plays host to an extremely diverse Open Division filled with bodybuilders from all over the world. With “Big Ramy” foregoing the contest for health reasons this year, defending champion Hadi Choopan is considered the betting-line favorite heading into the event. But he’ll have to contend with the likes of Derek Lunsford and Nick Walker, who scored runner-up and third place in 2022, respectively.
Check out the full preview of the 2023 Mr. Olympia and find out how to keep track of the event in real-time by clicking below.
Hops for All
Craft beer has taken the country by storm, but with the advent of non-alcoholic HOP WTR, you can enjoy the flavor of hops without any of the booze of a smooth IPA.
Mini-bands can lead to major developments in shoulder mobility (let’s be honest, you need to improve here). Develop the stability and range of motion you need with these stretchy wonders of the world.
You may be unlikely to cold plunge right in the middle of your workout, but that doesn’t mean there isn’t a rampant, ear-shattering debate online about whether it should come before or after your five sets of five. Decide for yourself after you learn the facts.
Any Olympia Fans?
Will you watch the Mr. Olympia competition? Pick one below to vote:
The Results Are In!
What Time Do You Work Out?
In the October 2, 2023, edition of The BarBend Newsletter, we asked when you typically go to the gym. Here’s how you voted:
First thing in the morning (42.46%)
Before lunch (18.16%)
After lunch (12.53%)