Smart grocery shopping during a cutting phase is crucial for fueling your body with the right nutrients and staying on track with your calorie and macronutrient goals. Your choices will ultimately determine your success in achieving a leaner, more defined physique.
Fitness content creator Sam Sulek took to his YouTube channel to reveal the dieting secrets behind his dramatic two-month weight loss transformation, including the foods he is eating and avoiding and the most important grocery shopping tips. Check out the video below:
Sulek’s grocery haul comprised lean protein sources, complex carbs, and sugar-free alternatives:
Lean protein sources:
96 percent lean ground beef — Two pounds
Top sirloin steak — One pound
Per Sulek, tracking macros and protein intake is the first step toward achieving your weight loss objective. He advises eating one gram of protein per pound of lean body mass.
If a guy is 400 pounds but 150 pounds of that is from fat mass, he would need 250 grams of protein.
Sulek finds consuming at least a pound of red meat daily improves his energy levels and contributes to his overall well-being. However, he suggests limiting each serving to half a pound, as it provides 45 to 50 grams of protein and is ideal for optimal digestion.
Each keto hamburger bun contains a mere 50 calories, starkly contrasting to the 150 calories in conventional buns. Sulek strategically incorporates these low-calorie alternatives into his meals to avoid cravings and processed foods.
Unlike traditional wheat flour buns, keto-friendly alternatives are made from dietary fiber. Sulek chose buns containing 21 grams of carbs per slice, with 18 grams attributed to insoluble dietary fiber. Since the human body cannot digest insoluble fiber, it essentially reduces the net carb content of these buns to 3 grams per piece.
When you see how your diet affects your results, it’s hard not to track your macros.
Sulek prefers low-glycemic index (GI) food sources like oats for breakfast, as they ensure a constant energy supply for extended hours and help avoid blood sugar fluctuations and energy crashes.
During the cutting phase, Sulek primarily relies on red meat to meet his fat intake requirements.
Sugar-free substitutes:
Fat-free shredded cheese
Sprite Zero
The 22-year-old bodybuilder adds shredded cheese to his egg white omelet and salads to manage cravings during a strict diet. He advises against consuming high-sugar foods during a cutting phase, as they can disrupt blood sugar levels and trigger cravings soon after eating.
Sulek suggests choosing zero-calorie versions of one’s favorite sodas or energy drinks. These alternatives allow you to enjoy larger portions without exceeding your daily calorie intake goals.
The Ohio native emphasizes the importance of meal planning and consistent, evenly portioned meals throughout the day to avoid excessive hunger and promote healthier eating habits.
“If your meals don’t promote post-workout recovery or if you are not eating enough food to facilitate muscle growth and maintenance, your diet won’t work in the long term,” said Sulek.
Sulek anticipates a significant change in his grocery choices when he transitions to the bulking phase. However, the most noticeable shifts will involve the types of carbs and fats he consumes, while the protein sources will remain largely consistent.
As part of his best and worst exercises YouTube series, fitness professional Jeff Nippard compiled a list of 20 common triceps exercises and ranked them from S-tier, for Super, to F-tier, or fail.
For an exercise to avoid the pits of F-tier, Nippard says it should fulfill the three following criteria:
High tension on the muscle in the stretched position
Feels good and not painful
Simple and easy progression
The science graduate also considered how effectively each exercise works the three triceps muscles – long or rear head, medial or middle head, and lateral or outer head.
Check out Nippard’s color-colored triceps exercise tier rating system in the video below:
Note: Nippard discussed the exercises in the following random order and not by their tier list rankings.
Cable Triceps Pressdown
Nippard started the list with the most popular triceps exercise and compared three common variations: straight bar overhand, underhand, and rope cable pressdowns.
Nippard performed one set, each using the same weight and technique. He was strongest on the bar with an overhand grip at 16 reps; the rope was close behind at 12 reps, and underhand produced only 10 reps.
Nippard explained that bars lock a more stable lift and involve the triceps more. Ropes involve too much forearm stabilization, and reduced triceps focus. If you like rope pressdowns, prioritize form over weight.
Nippard put the overhand bar press down in A-tier, rope in B-tier, and underhand press downs in C-tier. If not for underwhelming long-head activity, bar press downs would be S-tier.
Overhead Cable Triceps Extension
Overhead extensions pick up where pressdowns fall short in their range of motion. The rear-facing long head is the only triceps muscle that attaches at the elbow and shoulder, so you must get the arms overhead to fully stretch and activate them [in a stretched position].
Nippard mentioned a 2023 study where overhead extensions caused 40 percent more triceps growth than pressdowns (1). “Getting that long head into a more lengthened position seems to be doing something important for muscle growth,” says the exercise educator.
If using a straight bar, Nippard ranks overhead extensions at the highest S-tier. Rope gets an A-tier, although he admits it may be similarly effective.
Katana Cable Triceps Extension
Besides feeling like a badass warrior, katana cable triceps extensions are efficient and can help spot imbalances. It hits the triceps separately while training them simultaneously.
Nippard recommends setting the bar at waist height or slightly higher to angle the arms 30-40 degrees forward in the scapular plane. Many find this position more comfortable.
Katana extensions require longer setup times and have a slight learning curve. Nippard tentatively placed them in the A-tier while he decided if they should be ranked higher.
Katana Overhead Extensions Setup Tips
Nippard shared a few pointers for getting into the starting position of Katana overhead extensions.
Facing the machine, grab the cables with the same side hand and spin 180 degrees with arms overhead.
Start with the cables crossed in front of you then duck forward under your arms.
Dumbbell French presses are a variation of free-weight overhead extensions that achieve the same long-head benefits. Sitting vs. standing provides more stability and better triceps isolation.
However, using both hands to lift a heavy dumbbell behind your head can feel awkward and hurt your wrists. Because of this, the B-tier is a fair grade for the French press. Nippard occasionally includes them.
One-Arm Dumbbell Overhead Extension
Some people prefer one-arm dumbbell overhead extensions as they’re less restricting. You can find the most ergonomic angles, get more range of motion, and detect left-to-right imbalances. Plus, they’re a great option when you only have dumbbells to train with. Nippard places them in A-tier.
Skullcrusher
Nippard favors barbell skull crushers over all other free-weight triceps exercises. This lying extension creates high tension during the stretch, especially if you arch the bar behind your head rather than stopping it at your face. An EZ curl bar offers more wrist comfort and can maximize triceps tension by holding your arms back at an angle.
Barbell skull crushers joined the prestigious S-tier; Nippard doesn’t feel as good using dumbbells, so they go one spot below.
JM Press
The JM press is a hybrid close-grip press and skull crusher; while some people love it, Nippard gets elbow pain. Plus, it doesn’t stretch the long head like a skull crusher. The scholar doesn’t hate them, though. “I think it’s a solid lift that should have some strength carry over to your bench press,” he reasons.
Nippard does, however, like the Smith machine version. It locks you into a fixed path, helps isolate the triceps, and prevents the front delts and triceps from taking over.
The Smith and free-weight JM press get ‘A’ and B-tier placings, respectively.
Cable Triceps Kickback
Changing direction in the literal sense, cable triceps kickbacks are one of Nippard’s two must-have isolation techniques. That’s because peak triceps long head contraction is only attainable with the arms behind you. Nippard prefers doing kickbacks upright, holding a cable machine rail, and leaning back. Although, bent-over cable kickbacks are just as good.
Dumbbell kickbacks are not part of Nippard’s triceps routine, as there’s no tension during the negative. He instead recommends dumbbell overhead extensions as a better free-weight alternative.
Nippard declared cable triceps kickbacks an A-tier exercise.
Dips
Bodyweight dips stimulate the triceps long head with rearward arm motion and train all the pushing muscles simultaneously. Advanced exercisers can also progress using a weighted belt or dumbbell.
Nippard isn’t as enthusiastic about captain’s chair dips because they irritate his joints, so he gives them a subjective B-tier rating. The bodybuilder feels bench dips are better; however, they’re harder to progress, which gets them C-tier treatment. Machine dips are a solid B-level contender.
Close-Grip Bench Press & Push-Up Variations
The classic close-grip bench press builds raw overall triceps strength but limits long-head growth. Although they’re still A-tier, close-grip [Shoulder width] push-ups are a bodyweight alternative, but loading is an issue for this C-tier variation.
Diamond push-ups are more sustainable as the narrower support base makes them harder. Nippard also loves them as a workout finisher and ranks them in B-tier.
Nippard’s Four Triceps Growth Tips
Presses are important but not enough for long-head gains
You need isolation exercises for maximum growth
Overhead extensions are the best isolation exercise
Use a variety of shoulder angles (e.g., arms overhead and neutral)
Nippard’s Overall Best and Worst Triceps Exercises
After analyzing 20 popular triceps exercises, Nippard feels cable overhead extensions offer the best all-around triceps gains. “It’s actually been validated as a superior exercise in long-term hypertrophy studies,” he reiterates. Dumbbell kickbacks, while a solid triceps exercise, would be Nippard’s last choice.
Thankfully, no triceps exercises on Nippard’s list were damned to F-tier or even D-tier. So his worst picks are still solid moves!
It’s far from the most controversial thing in the sport to say: Arnold Schwarzenegger is the greatest bodybuilder of all time. A seven-time Mr. Olympia, Arnold helped push bodybuilding into the mainstream first as an athlete, then as a promoter, and finally, as an actor. His first major movie break came in 1977 when the iconic bodybuilding documentary Pumping Iron was released. From there came a litany of well-known roles in Terminator, Predator, and Conan the Barbarian.
On seeing Arnold’s physique, countless athletes have asked the same question across decades: How do I look like that?
Arnold’s physique was built through a workout program that dabbled in powerlifting, bodybuilding, and weightlifting at various points in his training career. What makes Arnold even more unique is how he has changed his training across his life.
Here, I’ll take you through how young Arnold built his body, how middle-aged Arnold perfected it, and how the current Arnold protects it.
Arnold’s Training Philosophy
Throughout his training career, Arnold has focused on a set of core principles to build his body:
Intensity
Focus
Progression
Arnold’s Intensity
From a young age, Arnold embraced hard work within the gym, famously training his legs so hard as a teenager that he was unable to ride his bicycle home and was forced to walk. (1) As he grew in experience, intensity came to mean using a combination of heavy weights for low reps; moderate weights for high reps; and training twice a day with a large number of sets.
Arnold was renowned for how hard he trained and the length of his workouts, but he was not an advocate of high-intensity training (or HIT, the practice of training to absolute failure using a minimal number of sets).
Casey Viator, one of the original HIT proponents later recorded a HIT workout with Arnold. The ‘Austrian Oak’ found it so demanding that he eventually quit! Indeed, as strength historian Randy Roach’s claims: intensity ‘is in the eye of the beholder.’ (2)
Nevertheless, hard work was a cornerstone of Arnold’s approach, and he regularly advised trainees to enjoy the difficulty of their workouts.
Just as important (if not moreso) was Arnold’s belief in focusing during the workout. For the Oak, this was defined as two things: mind-muscle connection (or feeling the movement through the muscle) and developing a pump during the workout.
Combined, these philosophies ensured that he was always able to target the correct muscle group. In particular, Arnold used these approaches to great effect when bringing up lagging or weak muscle groups such as his notoriously weak calves early in his career.
Arnold’s Progression
Arnold’s calves provide a nice starting point for Arnold’s third training philosophy: progression.
Put simply: Arnold continually stressed the importance of using heavier and heavier weights and—if necessary—more and more sets.
This idea, while hardly revolutionary, was something Arnold pushed to the absolute extreme. In 1969, Arnold’s own bodybuilding idol, Reg Park, told him that his calves would only grow when he began doing sets with 1,000 pounds on the calf raise. Arnold took this advice and began to use progressively heavier weights during his training. (1)
The Three Lives of Arnold
Whether he was starting out, at his peak, or as an ‘elder statesman’ of the gym, Arnold has continually preached his pillars of training to aspiring bodybuilders. But Arnold is far from a single-sport athlete. His advice can be applied across strength sports—and he’s got the credentials to demonstrate why.
Arnold’s Early (And Undocumented) Training
Arnold dabbled in a range of strength sports before sticking with bodybuilding. During his younger days, he competed in powerlifting and Olympic weightlifting competitions and—on one occasion—a stone lifting contest, too.
Alas, there are thus undocumented phases of his training when Arnold used powerlifting and weightlifting programs to prepare him for competition.
Perhaps because he changed (and became) the face of the sport, much of his autobiographical memories focus on his bodybuilding upbringing. Arnold’s first workouts in Austria were simple full-body programs wherein each muscle group was hit for three sets of ten reps. (1)
Increasing His Volume (And Intensity)
Encouraged by his early progress, Arnold slowly built up his workouts to six times a week, eventually splitting between different body parts. His inspiration at the time came from American bodybuilding magazines and his idol Reg Park.
It wasn’t until Arnold moved to Germany in 1966 that he really shook up his training program. Training alongside Mr. Europe and Mr. Universe champions, he realized that they all seemed to superset their training—getting more work done in a shorter period. (1)
Supersets require an athlete to perform two exercises back-to-back without resting (or resting minimally) in between. Check out BarBend’s guide to supersets to learn how to integrate the greats’ strategies into your own repertoire.
Enter the Mind-Muscle Connection
It was not, however, until Arnold moved to America in 1968 that his training philosophy truly evolved. Training under the tutelage of Joe Weider and in the now iconic gyms on America’s West Coast (including Gold’s Gym), Arnold continued to grow in size and stature.
Interestingly, he was known for his training simplicity. Former training partner Ric Drasin recalled Arnold’s adherence to basic movements, without a huge amount of variety. What distinguished Arnold from his peers was the time he spent in the gym and the number of sets he dedicated to each muscle. (3)
His philosophy during this time was all about hard work, long sessions in the gym, and focusing absolutely on the mind-muscle connection. Arnold set the standard for how a pro bodybuilder should train in the 1970s and 1980s. Fellow bodybuilding legend Tom Platz recalled everyone doing the ‘Arnold workout’ when he first moved to California. (4)
The basic framework of these workouts has remained despite Arnold’s changing priorities. As a Hollywood star (and even during his time as Governor of California), Arnold continued to train intensely in the gym, albeit at a lower body weight.
Last year, BarBend covered the then 75-year-old Arnold workout routines. While he has largely substituted dumbbells and barbells for machines, he continues to train honestly and consistently.
To give you a taste of how Arnold’s workouts have changed over time, it’s useful to examine his training programs as a beginner; as an elite bodybuilder; and now as an advanced trainee.
In Arnold: Education of a Bodybuilder, the Oak detailed a program for trainees largely inspired by some of the first workouts he completed. There are ten exercises, each done for three sets of eight to 10 reps with 30 seconds rest between sets (unless otherwise noted). (1)
Want to learn more about AMRAP (as many reps or rounds as possible) training? Check out BarBend’s AMRAP guide.
Arnold’s Olympia Workouts
Arnold’s initial workouts were all about building a muscular base. By the time he was competing in (and winning!) Mr. Olympia titles in the 1970s, he had shifted to fine-turning his physique. This meant a keen focus on each muscle group.
Late last year, Arnold revealed his tips for training in his 70s. Training nearly every day, he splits his workouts between 45 to 60 minutes on the bicycle and then short, circuit-style workouts for roughly 30 minutes.
His arm and shoulder workout, for example, is a series of short, sharp circuits, pushed for high rep sets with little rest. (5)
Machine Preacher Curl: 1 x 30, 4 x 10-12
Machine Dip: 1 x 30, 4 x 10-12
Overhead Press Machine: 5 x 10-12
Machine Lateral Raise: 5 x 10-12
Machine Rear Delt Flye: 5 x 10-12
What Can We Learn From Arnold?
First things first: your training age, experience, and goals matter! How Arnold trained shifted dramatically across his career. What he did as a beginner no longer served him as an elite bodybuilder and similarly as someone who is now just interested in maintaining his health and mobility.
At his peak, Arnold did not hit one heavy set to failure like six-time Mr. Olympia Dorian Yates, or push incredibly heavy weights like eight-time Mr. Olympia Ronnie Coleman. But he did train with intensity, consistency, and with a focused effort to engage each muscle to the max.
These tips, which broadly underpin current Mr. Olympia Derek Lunford’s training, continue to hold across the tests of time.
References
Schwarzenegger, Arnold. The Education of a Bodybuilder. Simon and Schuster, 1977.
Roach, R., 2008. Muscle, smoke & mirrors. AuthorHouse.
Drasin, Ric, 2019. ‘Training with Arnold Schwarzenegger, The Austrian Oak.’ Bodybuilding.com, June 12.
McGough, Peter. 2013. ‘Tom & Arnold.’ Muscular Development, April 3.
Nelson, Keith. 2023. ‘Arnold Schwarzenegger Shares His Workout Routine at 75.’ Men’s Health, May 24.
Featured Image: UCLA Library Digital Collections + Photo_Doc / Shutterstock
The 2024 Miami Muscle Beach Pro will occur on Saturday, June 1, 2024, in Miami, FL. It will feature three IFBB Pro League divisions: Men’s Physique, Bikini, and Wellness. If they have not previously earned qualifications, all three contest winners will qualify to compete in the 2024 Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024.
2024 Miami Muscle Beach Pro Rosters
Over 60 pros are on the roster for this event. Their names are below in alphabetical order.
Below are three Men’s Physique competitors likely to be in contention for the title:
Andre Ferguson
Andre Ferguson is a well-decorated division veteran, including three Arnold Classic wins to his credit. He ranked fourth at the 2024 New York Pro and is the defending champion of this contest. He seeks his 19th career pro victory to qualify for the Olympia for the 10th consecutive year.
Vitor Chaves
Vitor Chaves is coming off back-to-back runner-up finishes at the 2024 Pittsburgh Pro and New York Pro events. He ranked second to Ferguson at the 2023 edition of this show and ninth at the 2023 Men’s Physique Olympia, won by Ryan Terry. The fourth-year pro is trying to earn his third trip to the Olympia.
Drew Cullen
Drew Cullen is coming off a third-place finish at the 2024 Optimum Classic Pro in Shreveport, LA, where Alexander Toplyn won. Cullen is trying to return to the Olympia, hoping to finish in the top 15. He finished the 2023 Olympia tied for 16th place.
Fourteen Men’s Physique competitors will represent 11 nations onstage at the 2024 Thailand Pro on Saturday, June 1, 2024, in Pattaya, Thailand. This is a 2024 Olympia qualifying event, meaning the winner will be eligible to compete at the 2024 Men’s Physique Olympia in Las Vegas, NV, on the weekend of Oct. 10-13, 2024.
The roster is below, courtesy of the IFBB Pro League:
Yoon Sung Lee was in the 2023 Men’s Physique Olympia contest but finished outside the top 15. He has already qualified for the 2024 Olympia by winning the AGP Pro in Gyeonggi State, South Korea, on Apr. 27, 2024. If the fourth-year pro wins this contest, no Olympia qualification will be awarded. If he does score gold, his spot at the Olympia remains secure.
Yiming Wei
Yiming Wei is coming off a fourth-place finish at the 2024 Kim Junho Classic Pro on May 12, 2024. Before that, he ranked third at the 2024 China DMS Pro. He is in his third pro season and is looking for his first pro win and Olympia qualification.
Ponpaisan Ruangsangpen
The lone athlete representing the host country is Ponpaisan Ruangsangpen. He competed at the 2023 Olympia to finish outside the top 15. He ranked seventh at the 2024 Los Angeles Grand Prix Pro, won by Aundre Benson. This will be Ruangsangpen’s second contest of the 2024 season. His only pro victory came at the 2023 District of Fengshan Kaohsiung Pro.
Other Notes
This is one of two Men’s Physique shows set to take place on the weekend of June 1-2, 2024. The other is at the 2024 Miami Muscle Beach Pro in Miami, FL, also a 2024 Olympia qualifying event.
The 2024 Nevada State Championships Bikini division show is on Saturday, June 1, 2024, in Las Vegas, NV. Sixteen athletes will take the stage. The winner will earn a qualification to return to Las Vegas for the 2024 Olympia Weekend on Oct. 10-13, 2024. If the champion is already qualified, no other qualification will be awarded.
The competitor list is below, with names in alphabetical order:
The all-time winningest athlete in IFBB Pro League history has 45 wins going into this show. Ashley Kaltwasser won two of those shows this season and aims to win 50.
This show is in Kaltwasser’s current city of Las Vegas. Not having to travel could serve her well. As a winner this season, a top three finisher at the 2023 Olympia, and a three-time Olympia champion, her spot in the 2024 Olympia is already secured. She is the defending champion of this contest.
Sierra Swann
Sierra Swann finished second to Kaltwasser at the 2024 Optimum Classic Pro on May 25, 2024. This will be the second pro show of 2024 for her. She is trying to qualify for the Olympia for the fourth straight year. She has never reached the top 15 in her three previous Olympia appearances.
Valeria Fedorenko
Valeria Fedorenko has entered two shows in 2024. She placed eighth at the Pittsburgh Pro and fifth at the New York Pro one week later. She has Olympia experience, having placed outside the top 15 in 2022.
Fedorenko had qualified for the 2023 Olympia by winning that year’s Fitness Authority Poland Pro but did not compete in the 2023 Olympia.
Other Notes
This is one of two Bikini division contests on June 1, 2024. The other is at the Miami Muscle Beach Pro in Miami, FL. That contest winner also qualifies for the 2024 Olympia if not already qualified.
The 2024 Mid-USA Pro Classic Physique show will take place on Sunday, June 2, 2024, in Albuquerque, NM. As of Friday, May 31, 2024, seven IFBB Pro League competitors will participate in this event.
The winner will earn a qualification to compete at the 2024 Classic Physique Olympia, a part of the Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024, if that winner was not already qualified before the show.
Damien Patrick was the champion of this show in 2023 but is not in the 2024 lineup. The full roster, with names in alphabetical order, is below:
Jeremiah Willies is the only athlete in this lineup who qualified for the 2024 Classic Physique Olympia. He earned his spot by winning the 2024 Fitworld Pro on Apr. 13, 2024, in Los Angeles, CA.
Willies can keep another athlete from qualifying by winning in New Mexico, but his Olympia qualification remains secure even if he does not win. He ranked second in this contest in 2023.
Camilo Diaz
Camilo Diaz finished one spot behind Willies at the 2023 Mid-USA Pro. Diaz has competed three times in 2024. His best finish was fifth at the Pittsburgh Pro on May 11, 2024. Diaz aims to win and qualify for the Olympia for the second time in his career. His last time on that stage was 2022; he finished tied for 16th place.
Lamar Shaw
This will be Lamar Shaw’s third show of the 2024 season. He ranked seventh at the Charlotte Pro but improved significantly and rose to second at the Optimum Classic Pro in Shreveport, LA. He is in his sixth pro season, looking for his second career win. His first was at the 2022 Warrior Classic.
Generally, your post-run food should include 60-70% carbohydrates and 15-20% protein and fats to help with energy and recovery. (1)
Great ideas for a post-run snack include a banana with peanut butter, eggs, or a sandwich. (1)
Runners should plan to eat 30 – 60 minutes after a run, which helps to restore glycogen stores, aids muscle recovery, and helps repair strained muscles. (2)
Studies show that carbohydrate and fluid intake before, during, and after a workout can reduce fatigue and enhance performance. (3)
You take your last few strides, wipe the sweat from your forehead, and hit the mat for some post-run stretches. After your cool down, it’s time to refuel and rehydrate with a quick post-run snack or meal. Proper post-run nutrition helps kickstart the recovery process and sets you up to perform your best at your next training session.
Credit: BigPixel Photo / Shutterstock
Here, I’ll lay out the macros and ratios to aim for depending on the length of your run and fitness goals. Plus, I’ll list the best foods for optimal recovery and why you’ll want to consume them.
Best Foods to Eat After a Run
After a run, you want to focus on high-quality carbohydrate sources. Healthy carbs include minimally processed, whole foods like whole grains, potatoes, fruits, vegetables, and dairy sources. You’ll also need a complete protein source for muscle recovery to get all the amino acids your body needs. Of course, you also want healthy fats and plenty of fluids. (4)
Depending on the time of day and how you feel, you might want a quick beverage, a small post-run snack, or a larger meal. Choose your favorites from this list of the best foods to eat after a run and combine as you desire.
All of the nutritional information for the following foods comes from the FoodData Central page on the United States Department of Agriculture (USDA) website. (5)
Drinking water after a run is important, but you also lose sodium and other electrolytes when you sweat. Electrolytes are a group of essential minerals that help maintain fluid balance in your cells. Examples include sodium, potassium, magnesium, calcium, and chloride. (6)
Replenishing electrolytes may be more important for endurance athletes, long-distance running, or any length of run in the heat. You can get a pre-made sports drink or make your own homemade electrolyte drink by adding them to water.
Chocolate Milk
Chocolate milk is a popular post-run drink because it has a 4:1 carbs-to-protein ratio. It also contains vitamin D, leucine (aka the muscle-building amino acid), and sodium. Research shows drinking chocolate milk after endurance training helps exercise recovery and may reduce muscle damage. It’s also quick and easy. (7)
One cup of chocolate milk contains eight grams of protein, 26 grams of carbs, and 8.4 grams of fat.
Nut Butter
Peanut butter and other nut butters are a great addition to a post-run snack or sandwich. They’re rich in healthy fats, antioxidants, fiber, and protein. Add some to a carb source like an apple, banana, or whole-grain bread. You’ll likely need some more protein.
A two-tablespoon serving of peanut butter contains eight grams of protein, seven grams of carbs, and 16 grams of fat.
Banana
If you want a quick carb source in fruit form, a banana is an excellent choice because it’s also high in potassium, an electrolyte. Add nut butter for some healthy fat and a little protein.
A 100-gram banana has 1.1 grams of protein, 22.8 grams of carbs, and 0.3 grams of fat.
Sweet Potatoes
Sweet potatoes are technically vegetables, but they’re starchy, so they’re high in carbs, making them ideal for post-run nutrition. They’re also high in antioxidants. Add nut butter to sweet potatoes for a quick snack, or make them part of a post-run meal with more veggies and lean protein.
One cup of cooked sweet potatoes with skin contains four grams of protein, 41.4 grams of carbs, and 0.3 grams of fat.
Whole Grains
Whole grains are complex carbs and a great part of a post-run snack or meal.
For a post-run sandwich, add a protein source to whole grain bread or a bagel.
One slice of whole-wheat bread contains 3.9 grams of protein, 13.7 grams of carbs, and 1.1 grams of fat.
A 100-gram whole wheat bagel contains 9.3 grams of protein, 54.5 grams of carbs, and zero grams of fat.
For a post-run meal, you might want to do quinoa or brown rice.
A one-cup serving of quinoa has 8.1 grams of protein, 39.4 grams of carbs, and 3.5 grams of fat.
One cup of brown rice has 5.5 grams of protein, 51 grams of carbs, and 1.96 grams of fat.
Eggs
Eggs are a complete protein source that make a good post-run snack or meal addition. They’re also high in B vitamins. Add them to a slice of whole-grain toast for a carb source.
[Read More: Is This TikTok Trend Diet Worth Trying? A Registered Dietitian Cracks Open the Egg Diet]
One large egg contains six grams of protein, 0.5 grams of carbs, and five grams of fat.
Salmon
If you’re making a post-run meal, any lean protein source will work. Salmon is a good option because it is also rich in healthy fats called omega-3 fatty acids. Omega-3 benefits include better muscle recovery and heart health.
A three-ounce serving of salmon contains 17 grams of protein and five grams of fat. There are zero carbs in salmon, so be sure to add your carb source.
Greek Yogurt and Cottage Cheese
Greek yogurt and cottage cheese (or non-dairy alternatives) are both high in calcium, carbohydrates, and protein. They make a great breakfast bowl or addition to a savory recipe. You can also use them in protein shakes instead of protein powder.
You can add more carbs to your bowl by topping it with nut butter, berries, banana, or your fruit of choice and topping it with granola.
A 200-gram serving of low-fat Greek yogurt yields 20 grams of protein, 7.9 grams of carbs, and 3.8 grams of fat.
A 113-gram serving of low-fat cottage cheese packs 14 grams of protein, three grams of carbs, and one gram of fat.
Protein Shake
Health professionals generally recommend getting most of your nutrients through whole foods and adding supplements as a boost. Protein shakes, pre-made or homemade, are a quick and easy way to get post-run nutrition. If you do dairy, whey protein is a high-quality choice, and soy protein is a great alternative.
Credit: Ground Picture / Shutterstock
Be sure to add plenty of carbs with fruits, veggies, nut butter, or chocolate milk.
A one-scoop serving of whey protein contains 25 grams of protein, two grams of carbs, and 0.5 grams of fat.
One scoop of soy protein has 25 grams of protein, 13 grams of carbs, and 2.5 grams of fat.
Protein Bar
Protein bars can also be helpful in a pinch. You can make your own or buy one. Look for recovery bars with a good carbs-to-protein ratio to help you recover better after a ruin.
What Post-Run Nutrition Do You Need?
When it comes to deciding what to eat after a workout, you typically want a good blend of protein, carbohydrates, and healthy fats that fit into your daily macros. If your goal is to gain muscle or lose body fat, you’re probably used to focusing on protein.
But the type of workout you’re doing matters. For post-run nutrition, you need more carbs because they help refill your glycogen stores. You still need protein for muscle repair, regardless of your goal. Plus, healthy fats and plenty of hydration.
[Read More: Running Fuel: How, What, and When to Eat For Optimal Performance, According to RDs]
Athletes (along with everyone else) also need the following micronutrients after hard training: (4)
Iron
Calcium
Vitamin D
Antioxidants
Vitamin C
Vitamin E.
Whether you’re doing a sprint workout, intense endurance training, or focusing on muscle gain or fat loss, your macros and carbs-to-protein ratio may vary. Check out BarBend’s personalized macros calculator since your daily goals will change based on your body weight, goals, and other factors.
Macronutrient Calculator
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After Sprint Workouts
For runners, the longer you run, the more nutrition you’ll need afterward. Though a sprint is shorter than most marathon training workouts, the intensity is high.
The International Society of Sports Nutrition (ISSN) recommends a 3:1 or 4:1 carbs-to-protein ratio. The harder you work, the more carbs you’ll need to replenish your glycogen stores. (8)
After a sprint workout, you could try a 3:1 carbs-to-protein ratio and think of it as part of your daily macros.
After Endurance Training
Endurance athletes generally need to consume a high carbohydrate diet, which the ISSN defines as eight to 12 grams of carbs per kilogram of body weight per day. For protein, research suggests endurance athletes need 1.2 to 1.4 grams per kilogram of body weight daily. (9)(10)
For long-distance running that requires quick replenishment, they recommend getting 0.8 grams of carbohydrates per kilogram of body weight with 0.2 to 0.4 grams of protein per kilogram of body weight. If you need to recover to train again within four hours, you can continue with 1.2 grams of carbs per kilogram of body weight per hour. (9)
Research also shows that getting 1.0 to 1.2 grams of carbs per kilogram of body weight per hour after exercise yields the fastest muscle glycogen replenishment. (4)
If you’re doing distance running but don’t need as much, you can still aim for a 3:1 or 4:1 carbs-to-protein ratio. Another way of thinking of the ratio is 60 to 70 percent carbohydrates and 15 to 20 percent protein and fats.
There is no standard recommendation for hydration for how much you need since it varies based on heat, the intensity of your run, and your individual body needs. If you’re running for more than 70 minutes, the ISSN suggests adding electrolytes and carbs to your water when rehydrating. (6)
Other research suggests avoiding dehydration (losing more than two to four percent of your body mass) while also being sure not to over hydrate. (11)
For Building Muscle
If you’re trying to build muscle but also enjoy running, balancing running and strength training is key. Ensure you get enough calories and protein to reach your goal. The same guidelines may apply for post-run nutrition if you’re doing a sprint workout or a longer run, but you might be aiming for a higher daily protein intake than an endurance athlete.
Try BarBend’s protein calculator to get specific on your daily protein needs.
Protein Intake Calculator
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Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity.
Research advises bodybuilders to get 2.8 to 7.5 grams of carbs per kilogram of body weight per day, while strength athletes may aim for 4.2 to eight grams of carbs per kilogram of body weight per day. (12)
After a run, you can use the 3:1 or 4:1 carbs-to-protein ratio, depending on how long it was, but continue getting more protein (20 to 25 grams per snack or meal) throughout the rest of your day to optimize muscle protein synthesis. (13)
For Losing Weight
If your goal is weight loss, you may be in a calorie deficit and trying to burn more calories than you take in. There is also a common misconception that eating fewer carbs helps you lose weight. But if you are running, you still need plenty of calories, carbs, and protein to help you recover.
Timing your higher carb and calorie intake around your workouts may help you stay in your calorie deficit, but “use” them to refuel your body.
A high-protein diet may also help with fat loss — protein increases satiety (feeling full), has a high thermic effect (so your body burns more energy to digest it), and helps you preserve muscle mass as you burn body fat. (14)
The ISSN recommends getting 2.3 to 3.1 grams of protein per kilogram of body weight per day for fat loss. (15)
The same ratio suggestions apply if you are sprinting or taking a longer run, but you may want to try a 3:1 or 2:1 carbs-to-protein ratio.
Benefits of Good Post-Run Nutrition
Why take the time to have a high-quality recovery snack or meal? It helps set you up for your next great run — here’s how.
Rehydrates
Each individual is different, but when you sweat, you may lose anywhere from half a liter to four liters of water, along with up to 1,000 milligrams of sodium. Rehydrating your body with water, sodium, and other electrolytes can help prevent dehydration. (16)
Replacing electrolytes is most important for endurance athletes and distance running, especially in the heat. However, everyone can benefit from rehydrating with plain water after any run. You can also include hydrating fruits and veggies in your post-run snack or meal. (17)
Refills Glycogen Stores
When you consume carbohydrates, your body gets glucose and stores it in your cells as glycogen. Your body then uses your glycogen stores as its primary source of energy for high-intensity exercises like running. After your run, your muscle glycogen gets depleted, and you need to refill it. (5)
Consuming carbs and protein together after your run helps refill your glycogen stores so you’ll have more energy for your next run. It also helps repair muscle damage. (5)
Starts Muscle Repair
Running is hard on your body, even though it’s good stress. Though some may associate muscle recovery more with resistance training, you need it after a run, too. If you’re a strength athlete or bodybuilder who runs, all the more reason to get plenty of protein in after your run since it also contributes to muscle growth.
Consuming carbs and protein after your run kickstarts the recovery process. It helps repair muscle tissue, rebalances hormonal activity, decreases muscle damage, and generally improves post-exercise recovery. (5)
May Decrease Inflammation
Including antioxidants in your post-run nutrition may help decrease inflammation and potentially lessen muscle soreness. If you’re doing a protein shake, whey protein is high in the amino acid cysteine, which helps produce the antioxidant glutathione.
Some research suggests glutathione in whey can help fight temporary oxidative stress caused by high-intensity training and boost your immune system during exercise recovery. (18)
Frequently Asked Questions
What is best to eat after a run?
After a run, it’s best to rehydrate with water (with or without electrolytes) and refuel with a combination of high-quality carbs, protein, and healthy fats. Carb examples include bananas, sweet potatoes, and whole grains. Protein examples include salmon or another lean protein, Greek yogurt, or cottage cheese. You can also do a quick protein shake, protein bar, or chocolate milk.
What foods should you not eat after a run?
Foods high in saturated fat and fiber may slow digestion and nutrient absorption.
Should you eat a lot of protein after a run?
You can eat 20 to 25 grams of protein after a run, but remember that you want more carbs than protein — a 3:1 or 4:1 carbs-to-protein ratio is recommended for endurance athletes.
How soon after running should you eat?
Eating within 30 to 60 minutes can help with refilling glycogen stores, even if it’s a quick drink, bar, snack, or shake until you can have a more substantial post-run meal.
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
Paul, Susan & Runner’s World Editors. (2022) “Your Guide on When to Eat Before and After a Run.” Runner’s World.
Burke, L. M., Millet, G., & Tarnopolsky, M. A. (2007). Nutrition for distance events. Journal of Sports Sciences, 25(sup1), S29–S38.
Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259.
USDA. FoodData Central. U.S. Department of Agriculture.
Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.
Pritchett K, Pritchett R. Chocolate milk: a post-exercise recovery beverage for endurance sports. Med Sport Sci. 2012;59:127-134.
Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008 Oct 3;5:17.
Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017 Aug 29;14:33.
Kato H, Suzuki K, Bannai M, Moore DR. Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PLoS One. 2016 Jun 20;11(6):e0157406.
Armstrong LE. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients. 2021 Mar 9;13(3):887.
Henselmans M, Bjørnsen T, Hedderman R, Vårvik FT. The Effect of Carbohydrate Intake on Strength and Resistance Training Performance: A Systematic Review. Nutrients. 2022 Feb 18;14(4):856.
Areta JL, Burke LM, Ross ML, Camera DM, West DW, Broad EM, Jeacocke NA, Moore DR, Stellingwerff T, Phillips SM, Hawley JA, Coffey VG. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. J Physiol. 2013 May 1;591(9):2319-31.
Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S.
Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE, Stout JR, Arciero PJ, Ormsbee MJ, Taylor LW, Wilborn CD, Kalman DS, Kreider RB, Willoughby DS, Hoffman JR, Krzykowski JL, Antonio J. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.
Turner MJ, Avolio AP. Does Replacing Sodium Excreted in Sweat Attenuate the Health Benefits of Physical Activity? Int J Sport Nutr Exerc Metab. 2016 Aug;26(4):377-89.
Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise 39(2):p 377-390, February 2007.
Marshall K. Therapeutic applications of whey protein. Altern Med Rev. 2004 Jun;9(2):136-56.
Tired of endless bicep curls with minimal results?
Discover five bicep exercises that deliver superior results, sculpting your arms and boosting your overall strength. Uncover the secrets of bicep anatomy to maximize your gains.
Learn to avoid the most common mistakes that hinder your progress. Ready to transform your arms?
Keep reading to unlock the power of these bicep-building exercises and take your arm training to the next level.
Importance of Arm Muscles
Major Arm Muscles:
Biceps: Located at the front of the upper arm, responsible for flexing the elbow and rotating the forearm.
Triceps: Found at the back of the upper arm, they extend the elbow.
Brachialis: Situated underneath the biceps, it aids in elbow flexion.
Brachioradialis: Located in the forearm, this muscle helps flex the elbow and rotate the forearm.
Pronator Teres: Also in the forearm, it pronates (rotates) the forearm.
Why Strong Arm Muscles Are Important:
Daily Activities: Strong arms make carrying groceries, lifting objects, and other daily tasks easier.
Sports Performance: Essential for sports like basketball, football, tennis, and baseball, where arm strength can enhance performance.
Injury Prevention: Helps protect against injuries to the shoulder, elbow, and wrist and prevents muscle imbalances.
Aesthetics: Well-developed arms improve overall appearance and boost confidence.
Detailed Anatomy of the Biceps
Understanding the anatomy of the biceps can help you target this muscle group more effectively. The biceps brachii, commonly known as the biceps, is a two-headed muscle located on the front part of the upper arm. Here’s a closer look at its anatomy:
Short Head and Long Head:
Short Head: The short head of the biceps is located on the inner side of the arm. It originates from the coracoid process of the scapula (shoulder blade) and inserts into the radial tuberosity of the forearm. This head is primarily responsible for elbow flexion and forearm supination (rotating the forearm to face upward).
Long Head: The long head is on the outer side of the arm. It originates from the supraglenoid tubercle of the scapula and also inserts into the radial tuberosity. This head assists in shoulder flexion and contributes to the muscle’s overall peak when flexed.
Functions of the Biceps:
Elbow Flexion: Both heads of the biceps work together to bend the elbow, bringing the forearm towards the upper arm.
Forearm Supination: The biceps help rotate the forearm so the palm faces upwards.
Shoulder Flexion: The long head assists in lifting the arm forward.
Brachialis and Brachioradialis:
Brachialis: This muscle lies underneath the biceps and is a major contributor to elbow flexion. It does not contribute to supination, making it a pure flexor of the elbow.
Brachioradialis: Located in the forearm, it assists with elbow flexion, especially when the forearm is in a neutral position (as in a handshake).
A thorough understanding of these muscles and their functions allows you to choose exercises that effectively target and develop your biceps, contributing to balanced arm strength and aesthetics.
Effective Bicep Exercises
While bicep curls are popular, several other exercises can provide better results by targeting the muscles from different angles and incorporating other muscle groups for balanced development. Here are five bicep exercises that are better than bicep curls:
1. Zottman Curl Exercise
How to Perform:
Hold dumbbells at arm’s length by your sides with palms facing up.
Curl the dumbbells up towards your shoulders, rotating your palms so they face down at the top.
Pause, then slowly lower the dumbbells, rotating your palms back to facing up at the bottom.
Repeat for the desired number of reps.
Benefits:
Engages Multiple Muscles: The rotation of the palms at the top of the movement engages the forearm muscles in addition to the biceps.
Enhances Grip Strength: This exercise is particularly useful for athletes who require strong grip strength, such as rock climbers or gymnasts.
2. Chin Ups
How to Perform:
Grasp a horizontal bar with an underhand grip, hands shoulder-width apart.
Hang with arms fully extended and feet off the ground.
Pull your body up, keeping elbows close and shoulders down and back.
Continue until your chin is above the bar, then lower yourself back to the start.
Repeat for the desired number of reps.
Benefits:
Builds Upper Body Strength: Chin-ups are a compound movement that works the biceps, back, and shoulders.
Improves Grip Strength: Holding your body weight enhances grip strength and overall muscle development.
3. Hammer Curls
How to Perform:
Hold dumbbells at arm’s length by your sides with palms facing in (neutral grip).
Curl the dumbbells up towards your shoulders, squeezing biceps at the top.
Lower the dumbbells back down, controlling the weight.
Repeat for the desired number of reps.
Benefits:
Targets Multiple Muscles: This exercise works both the biceps and the forearms.
Enhances Arm Size and Definition: It’s popular for those looking to increase arm size and definition.
4. Preacher Curl
How to Perform:
Sit on a preacher bench and grasp an EZ curl bar or dumbbells with an underhand grip.
Rest your arms on the bench with elbows fully extended.
Curl the weight towards your shoulders, keeping elbows stationary.
Squeeze your biceps at the top, then lower the weight back down.
Repeat for the desired number of reps.
Benefits:
Isolates the Biceps: This exercise minimizes the involvement of other muscles, focusing on the biceps.
Improves Size and Definition: Ideal for targeted bicep development, popular among bodybuilders.
5. Incline Dumbbell Curls
How to Perform:
Set an incline bench to a 45-degree angle and sit with dumbbells in hand.
Let your arms hang down with palms facing forward.
Curl the dumbbells up towards your shoulders, keeping elbows close.
Squeeze your biceps at the top, then lower the dumbbells back down.
Repeat for the desired number of reps.
Benefits:
Targets the Long Head of the Biceps: The incline angle emphasizes the long head, increasing overall bicep size.
Enhances Muscle Definition: Effective for improving bicep shape and definition.
Common Mistakes in Bicep Training
Avoiding common mistakes in bicep training can enhance your results and prevent injury. Here are some pitfalls to watch out for:
1. Using Too Much Weight
Issue: Using excessive weight can lead to poor form, reducing the effectiveness of the exercise and increasing the risk of injury.
Solution: Choose a weight that allows you to perform the exercise with proper form for the desired number of repetitions. It’s better to use a lighter weight and complete the exercise correctly.
2. Swinging or Jerking Movements
Issue: Using momentum to lift weights reduces the tension on the biceps and engages other muscle groups, diminishing the exercise’s effectiveness.
Solution: Perform each movement with controlled, deliberate motions. Focus on using your biceps to lift the weight rather than relying on momentum.
3. Incomplete Range of Motion
Issue: Not fully extending or contracting the arms during exercises limits muscle activation and development.
Solution: Ensure you use a full range of motion for each exercise. Fully extend your arms at the bottom and contract your biceps completely at the top of the movement.
4. Overtraining the Biceps
Issue: Training the biceps too frequently without adequate rest can lead to overuse injuries and hinder muscle growth.
Solution: Incorporate sufficient rest and recovery into your training program. Aim to train your biceps 2-3 times per week with at least 48 hours of rest between sessions.
5. Neglecting Other Muscle Groups
Issue: Focusing solely on bicep exercises can create muscle imbalances, affecting posture and overall strength.
Solution: Incorporate a balanced workout routine that includes exercises for all major muscle groups, including the triceps, shoulders, back, and chest.
By avoiding these common mistakes, you can maximize the effectiveness of your bicep training and achieve better results.
Importance of Varying Your Bicep Exercises
Varying your bicep exercises is crucial for several reasons, including preventing plateaus, ensuring balanced muscle development, and keeping workouts engaging. Here’s why it’s important to mix up your bicep routine:
1. Preventing Plateaus
Issue: Performing the same exercises repeatedly can lead to a plateau, where muscle growth and strength gains stagnate.
Solution: Incorporate a variety of bicep exercises to challenge your muscles in different ways. This can stimulate new muscle growth and prevent your progress from stalling.
2. Ensuring Balanced Muscle Development
Issue: Focusing on a limited range of exercises can lead to imbalances in muscle development, affecting the symmetry and overall strength of your arms.
Solution: Include exercises that target different parts of the biceps, such as the long head, short head, and brachialis. This ensures balanced development and a more aesthetically pleasing appearance.
3. Enhancing Muscle Activation
Issue: Repeatedly performing the same movements can lead to decreased muscle activation as your body becomes more efficient at the exercise.
Solution: Varying your exercises can enhance muscle activation by preventing your muscles from adapting too easily. This keeps your workouts challenging and effective.
4. Reducing Risk of Injury
Issue: Using the same movement patterns can lead to overuse injuries, particularly in the elbows and shoulders.
Solution: Mixing up your exercises reduces the risk of overuse injuries by varying the stress placed on your joints and muscles. This allows different muscles and tendons to recover while others are being worked.
5. Keeping Workouts Engaging
Issue: Repeating the same exercises can become monotonous, reducing motivation and consistency in your training.
Solution: Introducing new exercises keeps your workouts interesting and engaging. This can help maintain your motivation and commitment to your fitness routine.
By varying your bicep exercises, you can ensure continuous progress, balanced muscle development, and a more enjoyable workout experience.
Tips for Maximizing Bicep Growth and Strength
To achieve the best results from your bicep workouts, it’s essential to apply effective strategies that maximize growth and strength. Here are some tips to enhance your bicep training:
1. Focus on Mind-Muscle Connection
Strategy: Concentrate on feeling your biceps work during each exercise. This connection helps ensure that you’re engaging the target muscle effectively.
Application: Slow down your movements and focus on the contraction and stretch of the biceps. Visualize your muscles working as you perform each rep.
2. Implement Progressive Overload
Strategy: Gradually increase the weight, reps, or intensity of your workouts to continuously challenge your muscles.
Application: Track your workouts and aim to lift slightly more weight or perform an extra rep each week. This consistent progression stimulates muscle growth.
3. Incorporate Eccentric Training
Strategy: Emphasize the eccentric (lowering) phase of the movement, which can lead to greater muscle damage and growth.
Application: Slowly lower the weight during bicep exercises, taking about 3-4 seconds to complete the eccentric phase. This increases time under tension and enhances muscle growth.
4. Use Compound Movements
Strategy: Include compound exercises that work multiple muscle groups, including the biceps, to build overall strength and mass.
Application: Exercises like chin-ups and rows are excellent for bicep development while also targeting the back and shoulders. Integrate these into your routine for comprehensive upper body strength.
5. Ensure Adequate Nutrition and Recovery
Strategy: Proper nutrition and recovery are critical for muscle growth and repair.
Application: Consume a balanced diet rich in protein, carbohydrates, and healthy fats. Ensure you get enough sleep and rest between workouts to allow your muscles to recover and grow.
6. Vary Rep Ranges and Intensities
Strategy: Changing your rep ranges and workout intensities can prevent plateaus and keep your muscles adapting.
Application: Alternate between periods of heavy lifting with low reps (4-6) and lighter weights with higher reps (12-15). This variation targets different muscle fibers and promotes comprehensive growth.
7. Include Isolation Exercises
Strategy: Isolation exercises specifically target the biceps, providing focused growth and strength.
Application: Incorporate exercises like preacher curls, concentration curls, and spider curls into your routine to isolate and intensify bicep activation.
By applying these tips, you can maximize your bicep growth and strength, ensuring more effective and efficient workouts.
Benefits of Strong Biceps
Strong biceps contribute to overall upper body strength, functional fitness, and physical appearance. Here are the key benefits:
1. Improved Functional Strength
Daily Activities: Strong biceps assist in various everyday tasks such as lifting, carrying, and pulling. Whether it’s carrying groceries or moving furniture, bicep strength plays a crucial role.
Example: Carrying a heavy box upstairs requires substantial bicep and forearm strength to maintain grip and stability.
2. Enhanced Sports Performance
Athletic Activities: Many sports require powerful arm movements. Strong biceps improve performance in activities like throwing, climbing, and rowing.
Example: In tennis, strong biceps and forearms contribute to a more powerful serve and effective groundstrokes.
3. Injury Prevention
Muscle Balance: Balanced arm strength, including well-developed biceps, helps prevent injuries by ensuring muscle groups work together harmoniously.
Example: Strengthening the biceps can help stabilize the shoulder joint, reducing the risk of shoulder injuries.
4. Aesthetic Appeal
Muscle Definition: Developed biceps enhance the appearance of your arms, contributing to a toned and muscular look.
Example: Defined biceps are often considered a hallmark of a fit and athletic physique, boosting self-confidence.
5. Better Posture
Upper Body Alignment: Strong biceps contribute to overall upper body strength, supporting better posture and reducing the risk of back pain.
Example: Strengthening biceps and back muscles can help maintain proper spinal alignment, reducing strain on the lower back.
Key Takeaways
1. Variety is Crucial: Incorporate different bicep exercises to prevent plateaus and ensure balanced muscle development.
2. Focus on Form: Proper technique and mind-muscle connection are essential for maximizing the effectiveness of bicep exercises.
3. Progressive Overload: Continuously challenge your muscles by gradually increasing the intensity of your workouts.
4. Recovery and Nutrition: Adequate rest and a balanced diet are vital for muscle growth and recovery.
5. Comprehensive Training: Combine compound and isolation exercises for overall upper body strength and functional fitness.
By incorporating these strategies and exercises into your routine, you can develop strong, functional, and aesthetically pleasing biceps. Remember, consistency and proper technique are key to achieving your fitness goals.
Available exclusively on Meta Quest 3, the app allows users to interact with 3D versions of popular fitness coaches
Alo Moves, the digital content arm of athleisure brand Alo Yoga, is launching a virtual reality (VR) and mixed reality (MR) fitness app for Meta Quest 3 that will feature classes including yoga, Pilates, and meditation.
Alo partnered with extended reality (XR) studio Magnopus to create the app, which features 3D-captured coaches and supernatural settings. During classes on the app, participants can “walk” around the studio to see instructors from all angles and feel immersed in the environment. Classes also take place in supernatural settings, like ocean waters and mountain settings.
The visuals will include 3D instructors and “mini-instructors” who can be moved around the space to easily visualize and reference poses or movements. Classes, which range from five to 25 minutes, are led by well-known instructors like Ashley Galvin, Annie Landa, Bianca Wise, Kirat Randhawa and Susy Markoe Schieffelin. The digital fitness app is set to launch later this year, according to Meta.
An Alo Moves app membership is $12.99 per month, or $129 per year and includes access to content on smartphones and tablets.
VR Fitness Gains Momentum
The new app from Alo Moves comes as VR Fitness continues to grow in popularity; Meta is heavily invested in the space, looking to attract the around 80% of Americans who don’t exercise regularly with fun, captivating games and fitness workouts.
The tech giant notably fought the FTC to acquire Within, which owns the popular VR fitness app Supernatural.
Studies have found that VR fitness can have a positive impact on people’s emotions, even more so than “IRL” exercise. A randomized control trial by Dr. Brendon Stubbs revealed that 91% of users reported an improvement in their emotional state versus traditional exercise.
Meta, Alo Get Out of Legal Trouble
Last October, Alo and Meta faced a lawsuit from Andre Elijah Immersive Inc. (AEI), which had allegedly developed a VR fitness yoga app with Meta and Alo Yoga before the partnership soured. The lawsuit asserted that Meta has a vertical monopoly on the VR space and excluded potential competitors.
AEI dropped the lawsuit earlier this week, according to filings from California federal court. It’s unclear whether the suit being dropped has anything to do with the new Alo app launch.