Some people are born more (or less) athletic than others. And while natural talent will always be a real thing, some fitness and athletic traits may be more about genetics than we thought.

A new study published in Medicine & Science in Sports & Exercise in July suggests this to be the case, and the results might surprise you: Flexibility appears to be the fitness trait that is most determined by your genes, while explosive power is arguably the least.

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What the Study Says

The international research team based at the University of Helsinki analyzed 198 pairs of Portuguese twins between the ages of 6 and 18.

All of the participants were put through a battery of 15 fitness tests to determine how much variability existed between each twin.

The tests included the flamingo test (balancing on one leg), a sit-and-reach test, a standing long jump test, a sit-up test, a push-up test, a shuttle run test (the Beep Test), and a 12-minute run or walk, among others.

The results: The test with the biggest genetic contribution (meaning twins had the most similar scores) was the sit-and-reach flexibility test, where the genetic contribution was determined to be 79%. 

According to the researchers, a 79% genetic contribution is similar to or slightly lower than the genetic predictor for a person’s height and childhood BMI.

On the other side, the test where genetics showed to contribute the least was the standing long jump test (52%).

The other 13 tests all fell somewhere between 52% and 79% in terms of their genetic contribution to the performance result.

Data from Medicine & Science in Sports & Exercise via Outside

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One Big Thing

When it comes to who finished with the best scores overall, the three tests that most correlated with each other were the push-up test, the standing long jump test, and the Beep Test. Thus, if you want to know who will score well overall, these three tests proved to be the most effective predictors.

The Big Picture

Genetics plays a role in fitness and athleticism — that’s not news. However, what is perhaps surprising is that in the standing long jump, genetics played the smallest role in determining performance.

There’s a common belief that you’re born with fast-twitch or slow-twitch muscles. That some people are born with the ability to jump, while others are vertically challenged. But this science suggests there might be hope for those of us who feel like explosiveness and power eludes us and that there’s nothing we can do about it.

Then again, anyone who has committed to CrossFit knows that hard work can improve all fitness domains. 

That said, if you can’t touch your toes, this research suggests it just might take extra hard work to get you there.

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Featured image: @sitandreach / Instagram 

The post You Might Be Able to Blame Genetics for Your Tight Hamstrings, Study Suggests appeared first on BarBend.

Giving up alcohol might not be a realistic goal for everyone, and understanding its impact on your fitness goals can be challenging. There are many misconceptions about how different types of alcohol affect health.

On Sept. 7, 2024, Dr. Layne Norton, Ph.D. in Nutritional Sciences, dissected some of the most recent research about how different alcoholic beverages impact on fitness. 

Key Takeaways

All alcoholic drinks contain the same intoxicating compound: ethanol (CH3CH2OH).

The body processes ethanol similarly, whether from tequila, beer, or wine.

Clear liquors like vodka tend to cause fewer hangovers due to lower additional compounds, not because they’re inherently “healthier.”

Feeling tipsy or drunk is ethanol accumulating in your system, increasing potential harm.

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Norton explains that despite variations in taste and origin, the intoxicating effects of all alcoholic beverages stem from the same chemical compound: ethanol (CH3CH2OH). Upon consumption, the liver breaks down ethanol into acetaldehyde, a toxic byproduct, through an enzyme called alcohol dehydrogenase (ADH).

The body processes ethanol at a constant rate, regardless of its source. Contrary to popular belief, tequila is not less harmful because it comes from the agave plant. Norton dismisses the notion that certain alcoholic drinks cause less inflammation due to a slower ethanol metabolization rate, calling it a complete myth.

Certain drinks may contain substances other than ethanol, such as tannins and polyphenols found in red wine. These compounds can contribute to hangovers and other negative effects but don’t alter how the body processes ethanol.

Clear liquors, like vodka, tend to cause fewer hangovers because they typically have lower concentrations of these additional compounds than darker liquors or red wine. However, that doesn’t make clear liquors inherently healthier; it simply means they are less likely to cause unpleasant side effects.

Image via Shutterstock/Igor Normann

Norton explores the idea of “healthy” alcohol consumption, acknowledging research suggesting that moderate alcohol intake (less than a couple of drinks in one sitting) may not pose significant health risks. (1) However, Norton cautions against drawing definitive conclusions from such studies due to confounding variables. People who consume more alcohol often exhibit other unhealthy lifestyle choices, making it challenging to isolate the specific impact of alcohol.

Norton concludes by highlighting the importance of responsible drinking. If you consume enough alcohol to the point of feeling dazed, it signifies that your body is metabolizing ethanol faster than it can eliminate it. This ethanol accumulation in the system leads to intoxication and can have negative health consequences.

References

Wilkens TL, Ziegler Z, Aru V, et al. 1-2 Drinks Per Day Affect Lipoprotein Composition after 3 Weeks-Results from a Cross-Over Pilot Intervention Trial in Healthy Adults Using Nuclear Magnetic Resonance-Measured Lipoproteins and Apolipoproteins. Nutrients. 2022;14(23):5043. Published 2022 Nov 27. doi:10.3390/nu14235043

Featured image via Shutterstock/Igor Normann

The post Do Different Colored Alcohols Impact Fitness and Health Differently? appeared first on BarBend.

Advanced strength training principles like drop sets and supersets are potent ways to maximize muscle gains, especially under time constraints. Research suggests these techniques are as effective for hypertrophy as traditional sets and can be completed in half to one-third of the time. (1)(2)

Drop sets gradually lower the weight repeatedly after reaching mechanical failure in each set. Supersets involve switching between exercises with minimal rest.

On Sept. 2, 2024, Dr. Mike Israetel, Ph.D. in Sport Physiology, guided IFBB Pro bodybuilder Nyle Nayga through a 30-minute hypertrophy-focused chest workout utilizing drop sets and supersets.

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Drop Set — Machine Chest Press 

The flat machine press’ converging line of pull enabled Nayga to achieve a deep stretch at the bottom and peak contraction at the top of his range of motion (ROM). A clinical trial concluded that a single drop set could lead to greater muscle gains than three conventional sets of resistance training, potentially due to the higher stress. (3)

Nayga pushed his limits with triple drop sets, employing tempo reps via controlled five-second eccentrics, a two-second pause at the bottom, an explosive concentric, and no pause at the top. He kept his shoulder blades depressed throughout the ROM.

Israetel cued Nayga to push his chest toward the handles during the eccentric for an even deeper stretch in the fully lengthened position. Nayga opened with 10 reps using 140 pounds.

After a 10-second rest, Nayga dropped the weight to 110 pounds and cranked out five more reps. Following another short pause, he hit five reps with 90 pounds. For the final set, he lowered the weight to 80 pounds.

Superset — Dips & Push-Ups

Nayga did a familiarization set to get the feel of the movements before his first of three working sets. During dips, Naygya leaned forward slightly and descended until his upper arms dipped below parallel.

Nayga performed deficit push-ups by placing his palms on the edge of several yoga blocks with his fingers wrapped over for stability. He maintained a proud chest and elevated hips throughout for a deeper stretch at the bottom of each rep.

After hitting mechanical failure (where fatigue compromises form), Nayga performed five kneeling push-ups to achieve momentary muscle failure. He rested between 30 to 60 seconds before starting the next superset. 

A study published in the Journal of Strength and Conditioning Research indicates that supersets elicited greater physiological responses (oxygen uptake, heart rate, blood lactate) than traditional training. This suggests that supersets may offer a potential advantage for hypertrophy due to the increased metabolic stress. (4)

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References

Sødal, L. K., Kristiansen, E., Larsen, S., & van den Tillaar, R. (2023). Effects of Drop Sets on Skeletal Muscle Hypertrophy: A Systematic Review and Meta-analysis. Sports medicine – open, 9(1), 66. https://doi.org/10.1186/s40798-023-00620-5

Iversen, V. M., Eide, V. B., Unhjem, B. J., & Fimland, M. S. (2024). Efficacy of Supersets Versus Traditional Sets in Whole-Body Multiple-Joint Resistance Training: A Randomized Controlled Trial. Journal of strength and conditioning research, 38(8), 1372–1378. https://doi.org/10.1519/JSC.0000000000004819

Fink, J., Schoenfeld, B. J., Kikuchi, N., & Nakazato, K. (2018). Effects of drop set resistance training on acute stress indicators and long-term muscle hypertrophy and strength. The Journal of sports medicine and physical fitness, 58(5), 597–605. https://doi.org/10.23736/S0022-4707.17.06838-4

Realzola, R. A., Mang, Z. A., Millender, D. J., Beam, J. R., Bellovary, B. N., Wells, A. D., Houck, J. M., & Kravitz, L. (2022). Metabolic Profile of Reciprocal Supersets in Young, Recreationally Active Women and Men. Journal of strength and conditioning research, 36(10), 2709–2716. https://doi.org/10.1519/JSC.0000000000003920

Featured image: @nylenayga on Instagram

The post Drop-Set Your Way To a Thick Chest appeared first on BarBend.

IFBB Bikini pro Lauralie Chapados, winner of three consecutive Bikini International titles and the reigning champ, hopes to join the prestigious list of Bikini Olympia winners once again.

Chapados was the runner-up at the 2018 and 2021 Olympia, dropped to fifth in ’22, and finished fourth in 2023.  

The Canadian has since revamped her training for enhanced symmetry, proportions, and a more prominent V-taper — the standards by which Bikini is judged. 

Chapados teamed with coach Hany Rambod, who offered his expertise during back training on Aug. 29, 2024. Chapados was roughly 12 weeks from the 2024 Bikini Olympia, set for Oct. 10-13, in Las Vegas, Nevada.

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Super Lat Pulldown Circular 

Chapados prioritizes pulldowns as the best option to train lats with minimal trap growth. She wants to avoid a bulky neck to maintain Bikini aesthetics and not detract from her V-taper.

Rambod started Chapados on the lat pulldown with a neutral grip shoulder-width apart. He praised her setup — sitting tall with a slightly arched back — and her execution — reaching high and leaning forward at the top to maximize the stretch.

The key is not to lean back too much. Full range of motion is going to really help grow.

Chapados drives her elbows down and squeezes at the bottom of each slow rep. She performed four sets.

Super Rowing 

Chapados prefers chest-supported upright rows as they help with stability, control, and a more focused back stretch. 

When trying to isolate, especially in Bikini, you’re trying to not get [trunk muscle activation], so that pad is very useful.

Seated rows help build the upper lats for a more tapered appearance in front poses.  Rambod reiterated the importance of stretching muscles under tension. Research has shown greater muscle gains from resisted stretches. (1)(2)(3)

Full range of motion, that inch or two of stretch, will create a lot more ability for muscle to grow.

Chapados protracted her shoulders to stretch her upper back during her two sets.

Machine and Cable Pullover

Chapados locked her waist down on the pullover machine. Rambod used Panattas’s “joint centering” machine feature to align her shoulders for optimal range of motion. She grabbed the lever and set her elbows on the side pads.

Your hands guide. Pull with your elbows. Let your lats stretch on the way up.

Rambod pulled while Chapados pushed the lever to increase resistance on the negatives; a technique used to enhance lat development without building the waist. Two sets were shown for the machine pullover. 

She doesn’t want to get so heavy that she’s recruiting her obliques and firing anything in the midsection.

They switched angles with standing cable pullovers, using a rope for a greater range of motion. Chapados’ torso was near horizontal per Rambod’s request; better angled for stretching. She pulled the rope handles down and apart as instructed, then returned to the stretch, extending her arms overhead for two sets.

Assisted Pull-Up

Chapados adopted the same form on the assisted pull-up machine, using an overhand grip. She lifted her shoulders to lengthen her lats, then used her scapula and lats to pull her head as high as possible. 

Chapados usually performs assisted pull-ups first or last in a session, varying her grip width over a few sets. She used it as a finisher for this workout.

Rambod & Chapados’ Back Training Tips

Rambod shared two tips for a productive back workout. The first is to strengthen the biceps, as they’re important secondary pulling muscles. If the biceps are too weak, they may fail before the back, cutting progress short. The second is the proper pulling technique — treat arms like hooks gripped onto the bar.

Chapados only performs high-to-low exercises like pulldowns, pull-ups, and upright, horizontal rows. She avoids deadlifts and low rows to prevent the traps from overactivating. 

Rambod incorporated techniques accentuating Chapados’ training strategies. They plan to collab again in the future to create a game plan for her other muscle groups.

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Featured Image: @lauraliechap on Instagram

The post Is Lauralie Chapados’ Back Development Her Ticket to Winning the 2024 Bikini Olympia? appeared first on BarBend.

American Classic Physique bodybuilder Matt Greggo secured his spot at the Classic Physique Olympia by winning the 2024 New York Pro.  On Sept. 2, 2024, Greggo detailed his training strategies to preserve muscle mass and build his biceps six weeks from the 2024 Olympia, scheduled for Oct. 10-13, 2024, in Las Vegas, NV.

Matt Greggo’s 2024 Olympia Biceps Workout

Here is a summary of the training session:

EZ Bar Curl

Spider Curl

Bayesian Curl

Reverse-Grip Biceps Curl

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EZ Bar Curl

Greggo opens with wide-grip EZ bar curls to bias the short biceps head. He maintains an upright torso throughout to eliminate momentum. The EZ bar is gentler on the wrists than a straight bar; the comfort difference is meaningful enough to choose the former to train with.

The 28-year-old Greggo embraced intense high-volume training, resulting in consistent delayed-onset muscle soreness (DOMS) since entering his cut. He sees this as a positive sign, indicating the effectiveness of his approach. (1)

Spider Curl

Greggo set the incline bench at 70 degrees, positioned his chest against the pad, and grabbed an EZ bar with a wide, supinated grip. Since the arms extend in front of the body, the biceps are slightly shortened at the start of each rep, facilitating better contractions when the elbows are at 90 degrees.

Greggo avoids full extension of his elbows to maintain constant tension on the biceps. Spider curls are a common go-to exercise to build the coveted biceps peak aesthetic.

Bayesian Curl

In contrast to the previous exercise, the Bayesian curl setup pre-stretches the biceps in the starting position. This constant tension throughout the range of motion (ROM) maximizes muscle growth potential. 

Greggo employs tempo reps, utilizing a three-second negative, pausing at full extension, followed by a one-second concentric, and finishing with a brief pause at peak contraction.

A Sports (Basel) study concluded that beginning biceps exercises in a more elongated position may be more effective for hypertrophy and strength gains. (2)

Reverse-Grip Biceps Curl

Overhand-grip EZ bar biceps curls bias the brachialis and brachioradialis and help build the forearms and grip.  The brachialis lies beneath the biceps. Reverse curls target the brachialis, accentuating a more pronounced bicep peak. 

Greggo started his career in the Men’s Physique division but transitioned to the Classic Physique division in 2023. This strategic move paid off, as he secured his first-ever Olympia qualification in his debut year in the division. Greggo aims to break into the top 10 at the 2024 Olympia. We’ll see if his biceps can help get him there. 

References

Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478

Pedrosa, G. F., Simões, M. G., Figueiredo, M. O. C., Lacerda, L. T., Schoenfeld, B. J., Lima, F. V., Chagas, M. H., & Diniz, R. C. R. (2023). Training in the Initial Range of Motion Promotes Greater Muscle Adaptations Than at the Final in the Arm Curl. Sports (Basel, Switzerland), 11(2), 39. https://doi.org/10.3390/sports11020039

Featured image: @mattgreggo on Instagram

The post Bulge Your Biceps Like 2024 New York Pro Classic Physique Champion Matt Greggo appeared first on BarBend.

The 2024 Adaptive CrossFit Games by WheelWOD is coming up in just a few days. 

The event, featuring the fittest Adaptive athletes worldwide, will be held in San Antonio, TX, from September 19 to 22. 

WheelWOD has taken over the Adaptive divisions in hopes of expanding the field of athletes and bringing more attention to the competitors and their abilities. 

The top 10 athletes from each division will get to compete in San Antonio, and the field has also jumped from eight divisions to 15. 

Check out the full 2024 Adaptive CrossFit Games leaderboard here.

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Here are all of the divisions participating in the Adaptive CrossFit Games this year, each of which is split between men and women:

Upper Extremity 1 PT

Upper Extremity 2 PT

Lower Extremity AK 

Lower Extremity BK

Lower Extremity Minor

Neuromuscular Minor

Neuromuscular Major

Vision (3 subcategories)

Seated 1 (without hip)

Seated 2 (with hip)

Seated 3 (Quadriplegic & no hip)

Intellectual Division (2 subcategories)

Standing Diagnosed

Athletes to Watch at the 2024 Adaptive CrossFit Games

While this is not a complete list of all athletes competing, it’s a list of just a few contenders to keep an eye out for during competition weekend.

Casey Acree has been a dominant force in the men’s upper extremity division, winning first place from 2021 through 2023. 

He comes into the 2024 Games in first place out of Semifinals and is in a very good spot to continue his reign. 

For Mike Witous, this will be his first time competing at the Games in person. Witous was crowned Fittest Short Stature Man on Earth in 2023 and will be looking to keep his title this year. 

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Erica James, a vision-impaired athlete who has dominated that division for several years now, will also be attending her first in-person Games competition. 

James, who trains under the Underdogs Athletics training camp, had a solid Semifinals performance, winning one event and finishing in the top three in the other four. 

Winning is something Andrea Wilson is used to, and she is looking to continue her lead in this competition. 

She is a three-time Fittest Seated Woman on Earth and is seeking her fourth title. Like the other adaptive athletes above, this is her first time competing in person at the end-of-season championship. 

Final Details 

The 2024 Adaptive CrossFit Games is being held at Morgan’s Wonderland on Thursday. From Friday through Sunday, the events will be held at the Henry B. Gonzalez Convention Center. Spectators can buy tickets here. 

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The post 2024 Adaptive CrossFit Games by WheelWOD: Preview appeared first on BarBend.

IFBB Pro League Men’s Open bodybuilder Tonio Burton has withdrawn from the 60th edition of the Mr. Olympia, set for Oct. 10-13, 2024, in Las Vegas, NV, as a part of the 2024 Olympia Weekend.

According to his coach, Justin Jacoby, the 2024 California State Championships Pro winner is dropping out to prioritize his health. The announcement was made on a Bodybuilding News Network video with host Joshua Saunchegrow. Part of the announcement can be seen in a BNN Instagram post below.

Burton made a separate statement to Bis & Tris on Instagram, clarifying that he is not dealing with adverse health issues.

“Appreciate the love. We are healthy,” said Burton. “I get blood work done, and there’s never any panic other than being impressed with the basic amount we use of certain things. This choice was based on taking a break and growing to come back winning. Not just be competitive.”

Burton competed three times in 2024. He opened the season by placing second to Rafael Brandao at the 2024 Arnold South America contest. Burton ranked third at the 2024 New York Pro behind winner Nick Walker and runner-up Martin Fitzwater. Burton’s final event was the win that qualified him for the Olympia.

Burton’s absence is significant. He ranked eighth overall in the 2023 Mr. Olympia, which was won by Derek Lunsford. It could be an opportunity for a new competitor to impact the top 10 of bodybuilding’s world championship contest. The updated list of qualified athletes for the contest is below, as shown on the Olympia website:

2024 Mr. Olympia Roster

Derek Lunsford (USA)

Hadi Choopan (Iran)

Samson Dauda (United Kingdom)

Theo Leguerrier (France) 

Rafael Brandao (Brazil)

Martin Fitzwater (USA)

Nicholas Walker (USA)

Akim Williams (USA)

Brandon Curry (USA)

William Bonac (Netherlands)

Behrooz Tabani (Iran)

Nathan De Asha (United Kingdom)

John Jewett (USA)

Mohamed Foda (Egypt)

Jonathan Delarosa (USA)

Chinedu Andrew Obiekea (United Arab Emirates)

Hunter Labrada (United States)

The final Men’s Open qualifying position will be awarded to the winner of the 2024 Europa Pro in London, England, on the weekend of Sept. 14-15, 2024. After that contest, the only way to gain entry into the Olympia is by special invite from the promoters or the IFBB Pro League. 

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The post Tonio Burton Is Out of the 2024 Mr. Olympia Contest appeared first on BarBend.

The 2024 Olympics may be in the rearview, but weightlifting fanatics like us are still doing post-game reviews. The summer Games in Paris may have been the smallest Olympic-level weightlifting event in years, but the competition itself was no less exciting.

Paris hosted 122 weightlifters across 10 weight class events, down from 196 performers in 14 events three years prior in Tokyo.

Now that the chalk has settled and the medalists awarded, we can begin to run the numbers on weightlifting at the Olympics this year.

Weightlifting at the 2024 Olympics, by the Numbers

Our friends at Weightlifting House discussed some of the more interesting statistics from the 2024 Olympics on YouTube on Sep. 6, 2024. The numbers themselves were crunched by the good people over at IronWise, a weightlifting athlete and event directory. Let’s dig in.

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Best Athletes

Karlos Nasar (BUL) and Luo Shifang (CHN) were ranked as the best men’s and women’s weightlifters at the 2024 Olympics by Sinclair score.

The Sinclair coefficient is a formula which permits comparison of athletes in different weight classes and of different genders. “It speaks to the depth of talent in their classes,” said House founder Seb Ostrowicz.

The Men’s 89-kilogram and Women’s 59-kilogram categories were among the most competitive divisions of the Paris qualification period.

Heaviest Lifts

Gor Minasyan (BRN) and Li Wenwen (CHN), both super-heavy athletes, had the heaviest snatches in Paris: 216 kilograms (476.1 pounds) and 136 kilograms (299.8 pounds).

Lasha Talakhadze (GEO) and Li had the heaviest clean & jerks, at 255 kilograms (562.1 pounds) and (381.4 pounds).

While the heaviest lifts at any weightlifting meet are almost always achieved by the super-heavyweights, the best results in Paris fall short of the existing world records.

Talakhadze and Li, respectively, hold all three of the men’s and women’s weightlifting world records, though neither of them approached their own bests in the South Paris Arena.

Median Athlete Age

Male weightlifters in Paris had a median age of 26.5 years, while the women’s median clocked in at 25.9 years old.

“If you’re in your 30s like me, [the Olympics] probably aren’t happening,” joked Ostrowicz. While there are exceptions — super-heavy Czech weightlifter Kamil Kucera was the oldest man to perform in Paris at 39 — many of the world’s best weightlifters are in their early to mid 20s.

According to a report issued by the Australian Research Council Centre of Excellence in Population Ageing Research, the average age of Olympic athletes is trending upward over time.

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Representation by Country

Team China was the only contingent to field a full six-athlete roster in Paris.

Countries with a full three-man team included China, Korea, Armenia, Bulgaria, and Georgia.

The countries which qualified three women were the Dominican Republic, Venezuela, the United States, Egypt, China, Ecuador, and Chinese Taipei.

“There are very different countries at play here,” Ostrowicz remarked. “You’ve still got that Soviet-era stronghold on the men’s side,” he said, noting the contrast between the geographic diversity in women’s weightlifting.

Successful Lifts by Percentage

64.71% of snatch attempts were successful on the men’s side; women lifted 64.94% of their snatches.

For the clean & jerk, men and women were successful 49.67% and 53.45% of the time, respectively.

Only 19.15% of third-attempt clean & jerks were successful; a drastically low percentage. Ostrowicz theorized that, at the Games, athletes may play it safe during the snatch portion and go for medals during the clean & jerks by taking large, risky attempts.

Strength-to-Weight Ratios

Li Fabin of China had the best strength-to-weight ratio in the snatch; 2.34 times his own body weight of 61 kilograms.

Mihaela Cambei of Romania snatched 1.9 times her body weight of 49 kilograms.

Hou Zhihui of China clean & jerked 2.39 times her body weight of 49 kilograms, while Team USA’s Hampton Morris clean & jerked 2.82 times his body weight of 61 kilograms.

Strength-to-weight ratio decreases as athletes gain body weight. The Women’s 49s and Men’s 61s were the lightest divisions showcased in Paris.

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The post The Most Surprising Weightlifting Stats From the 2024 Olympics appeared first on BarBend.

Leading a more active lifestyle is on the minds of many Americans, and for good reason. 

Whether you’re looking to boost your fitness, build muscle, or simply move more, regular exercise brings numerous benefits. 

However, changes won’t happen overnight. Here’s a detailed look at what to expect as you begin your fitness journey, from the first workout to one year in.

The First Workout: Immediate Changes and Challenges

Starting a new workout routine can be both exhilarating and exhausting. During that initial session, your heart rate spikes, pumping more blood and oxygen to your brain, which can leave you feeling more alert and energized.

However, don’t be surprised if you wake up sore the next day. This soreness, known as delayed onset muscle soreness (DOMS), typically kicks in about 24 to 48 hours after exercise and can last up to 72 hours. 

It’s a normal response to muscle fibers being stretched and stressed in new ways. The good news? As you continue to work those muscles regularly, your body adapts, and DOMS will become less frequent.

First Few Weeks: Boosting Your Energy at the Cellular Level

In the first few weeks of consistent exercise, your body starts ramping up the production of mitochondria, often called the “powerhouses” of your cells. 

This process, known as mitochondrial biogenesis, enhances your cells’ ability to turn carbohydrates, fats, and proteins into energy that fuels your muscles.

Studies show that within six to eight weeks of regular exercise, you can increase your mitochondria by up to 50%. 

With more mitochondria, your stamina and overall fitness improve, making activities that once felt challenging, like running a few miles, significantly easier.

Six Months In: Seeing Muscle Definition and Sticking to the Routine

By the six-month mark, noticeable changes start to occur, especially if your workouts include strength training. 

You’ll likely see increased muscle definition and improved muscle tone. This period is crucial because exercise programs often report a 50% dropout rate within the first six months. 

However, if you’ve made it this far, you’re more likely to stick with your routine long-term, making exercise a lasting habit.

Nine Months: Cardio Gains and Improved Endurance

If your focus has been on cardio, expect significant improvements in your cardiovascular fitness around the nine-month mark. 

Research indicates that consistent aerobic exercise can boost your VO2 max—a measure of how efficiently your body uses oxygen—by approximately 25%.

A higher VO2 max means you can run faster and further. 

For example, a 25% increase in VO2 max allows you to run about 20% further in the same time, making those once-daunting distances much more manageable.

One Year: Stronger Bones and Long-Term Health Benefits

After a year of regular exercise, the benefits extend beyond muscle tone and endurance. One major change is in your bone density. 

Weight-bearing exercises, such as resistance training combined with aerobic activity, can significantly improve bone strength, helping to combat and even reverse the effects of osteoporosis.

Moreover, regular exercise lowers your risk of several chronic conditions, including arthritis, type 2 diabetes, dementia, and certain cancers like breast and colon cancer. 

The financial perks are notable too. Studies have shown that older adults who exercise regularly can save an average of $2,500 per year in healthcare costs related to heart disease alone.

Mental Health Boost: Less Stress, Better Mood

The physical changes are impressive, but exercise also brings substantial mental health benefits. 

Regular physical activity helps reduce stress hormones like cortisol and adrenaline, decreasing the risk of anxiety and depression. 

As a result, you’re likely to feel more balanced and fulfilled in your everyday life.

Finding the Right Balance: Exercise Recommendations

The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, or 75 minutes of vigorous activity, like running or swimming, per week. 

In addition, aim for muscle-strengthening activities, like weightlifting, on two or more days each week.

Pacing yourself is key—don’t rush into intense workouts too soon. Gradually increase your activity levels to avoid injury and burnout. 

As your fitness improves, you’ll find that you can handle more challenging workouts with ease.

Conclusion: Stay Consistent for Lifelong Benefits

Committing to regular exercise offers a wealth of physical, mental, and financial benefits. From stronger muscles and bones to a reduced risk of chronic diseases and improved mental health, staying active can transform your life. 

Start at your own pace, stay consistent, and watch as each workout brings you closer to a healthier, happier you.

Building a bigger, stronger chest is about more than just lifting heavy weights and following the most popular workouts. 

But many of the trendy exercises you see on social media don’t deliver the results they promise, often because they fail to provide a deep enough stretch or full contraction of the chest muscles.

Here are four chest exercises you should skip—and the smarter alternatives to get you on the road to real results.

1. Avoid the Prayer Press

The Prayer Press is often seen on social media as a quick fix for chest gains. The move involves squeezing plates together in your palms while pushing them forward and back, supposedly keeping tension on the chest. 

But this exercise is mostly working your shoulders and biceps rather than your chest because of how gravity pulls against the movement.

Try This Instead: Band-Resisted Dumbbell Press

For a truly deep chest stretch and a powerful contraction, switch to the Band Resisted Dumbbell Press. This move enhances your chest activation by providing increased resistance at the top, where you need it most.

How to Perform: Anchor a resistance band behind you and loop it around the dumbbells. As you press the weights up, the band adds tension, enhancing both the stretch at the bottom and the contraction at the top.

Reps: Perform 3 sets of 8 to 10 reps.

2. Avoid the Hex Press

The Hex Press involves pressing two dumbbells together as you lift them, creating the illusion of extra chest engagement. However, this limits the range of motion and increases the risk of shoulder strain due to internal rotation.

Try This Instead: Band-Resisted Dumbbell Press

This versatile move also replaces the Hex Press, offering a safer alternative that challenges your muscles throughout the entire range of motion without compromising your shoulder health.

Why It Works: The band ensures continuous resistance, intensifying the squeeze at the top for a superior chest workout.

3. Avoid the Decline Press

While the Decline Press can boost your ego by allowing you to push heavier weights, it does so at the cost of a shortened range of motion and suboptimal targeting of the lower chest. The positioning also puts your shoulders at risk of internal rotation, which can lead to injury over time.

Try This Instead: Glute Bridge Floor Press

The Glute Bridge Floor Press allows you to maintain a safe shoulder position while engaging your chest effectively. By pressing from the floor, your elbows will naturally stop at a safer point, preventing overextension and reducing shoulder strain.

How to Perform: Lie on your back with your feet flat and perform a glute bridge. Press dumbbells upward while keeping your glutes tight, stopping when your elbows touch the floor.

Benefits: Protects your shoulders, works through a full range of motion, and still gives you a strong chest contraction.

4. Avoid the Dumbbell Chest Fly

Dumbbell Chest Flys are often done to stretch the chest, but their long lever position can easily lead to shoulder injuries. Since there’s little to no tension at the top of the move, they’re not ideal for maximizing chest engagement.

Try This Instead: Back-Supported Cable Fly

Switching to a Back Supported Cable Fly creates continuous tension throughout the movement, especially during the critical top phase where the chest should be fully engaged.

How to Perform: Set up a bench in front of a cable machine. Perform a fly with the cables, ensuring your back is supported and your chest muscles stay engaged throughout the movement.

Why It Works: This setup minimizes the risk of shoulder injury while keeping tension on the chest for optimal growth.

Final Thoughts

For effective chest development, it’s crucial to focus on exercises that allow for a full stretch and contraction of the muscles without putting your shoulders at risk. 

By avoiding trendy but ineffective moves and incorporating these smarter alternatives, you’ll be well on your way to building a stronger, more defined chest. 

Stick with these expert-approved changes, and watch your gains skyrocket.