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Welcome to The BarBend Newsletter! Here’s what we’ve got for you today:

• Is one set all you need for chest hypertrophy?

• Learn more about how often you should train your arms

• Wholesome dinners for busy weeknights

Exercise

One Is the Loneliest Number

The hypertrophy pendulum likes to swing back and forth every five to 10 years; high volume will be popular for a while, but then gravity will do its job and swing the ball back into the camp of intensity.

A new study seeks to find out if one set may be all you really need for chest hypertrophy, and, if we ignore all the warm-up/potentiation sets you used to get to that one set, it may be on the right track. 

Using a chest-isolating machine and a method to measure individual arms and heads, the data challenge the idea that adding more top-end sets is required for the cultivation of muscle. Read up on this (not-quite-so-new) idea, and see how it can be implemented in your own training.

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Training

A Whole Lotta Arms

ARMS, ARMS, ARMS is the gym equivalent to a neon sign in Times Square in the 1980s advertising GIRLS, GIRLS, GIRLS. Much like 42nd St. has been cleaned up since then, training knowledge has progressed to where overemphasized arm training has been widely displaced by the deadlift and cross-training crowd.

But those training goals of the ‘80s aren’t nearly as passé as you think. And if you’re still looking to pump up your biceps in a pair of Zubaz, we’re here with a deep dive into the optimal frequency of arm training so you can maximize your pump.  

To start, it is probably more important to track the total weekly volume than the days per week that you train. Further, beginners can make their gains with eight to 12 total sets per week for biceps and triceps. (Pro tip: We’ll help you with the proper split here.) As you progress, you’ll need to pay attention to not exceeding the top end of recommended sets to avoid overtraining and potential injury. 

You’re going to want to train your arms anyway, so click below and see to it that you’re doing it in the most useful way possible.

Nutrition

Recipes for Busy Professionals

While the fitness world is full of macros and dieting advice, it offers very little information on how to actually eat the food you’re fueling up on. Some people may be content with boiled chicken and eating tuna out of a can with a fork, but for anyone who doesn’t absolutely hate their tongue, it’s weirdly difficult to find tasty recipes that still fit into your caloric budget.

BarBend flies to the rescue with 20 high-protein recipes to satisfy you on busy weeknights. That’s right, enough food for an entire month of work nights (and if you make a little extra, plenty to stuff into containers for your lunches, as well).

In the West, we have this idea that self-abasement is crucial for personal growth, but remember, even the most monk-like of cloister dwellers enjoyed a good beer whenever possible. Your taste buds don’t need to be deadened to live a nutritionally optimal lifestyle. Take these recipes into the kitchen with you and knock out some meals you’ll look forward to when you get home.

Big Lifts

“No Hard Pushing”

With the 2025 World’s Strongest Man just days away, competitor Evan Singleton (@evan_trex_strongman) says he is just doing some bodybuilding training and “working up a sweat” before the big show. Of course, for Singleton, that means repping out 405 pounds on the bench for a set of 10, followed by 455 for five.

A Message From Huel

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Quick Hits

💪 Group This: While you won’t be able to watch the World’s Strongest Man in real-time from home this week, you can follow our live coverage on BarBend.com and in this very newsletter. Until then, whet your appetite by checking out the 2025 World’s Strongest Man Qualifying Groups.

🏋️‍♀️ Reverse Uno Card: There’s an old Russian weightlifting saying along the lines of “find the back extension or find the hospital.” Using the reverse hyper can strengthen your erectors and keep you coming back to lift heavy for the next session.

🙌 Stay Jacked: Steve Pulcinella, the guy from the original “Do You Even Lift?” meme, isn’t letting something as minor as an amputation ruin his iron experience. His new Handi-Jacked philosophy has him and his followers going strong.

📢 Sound Off! Remember to join The BarBend Forum to connect with a growing fitness community and talk about everything from your training routine to the best home gym equipment.

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