Key Takeaways

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)

Hydration

Chocolate Milk

Nut Butter

Banana

Sweet Potatoes

Whole Grains

Eggs

Salmon

Greek Yogurt and Cottage Cheese

Protein Shake

Protein Bar

Hydration

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.

[Read More: Nut Protein Really Isn’t That Great]

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. 

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) 

[Read More: Nutrition for Athletes — How to Eat for Muscle and Performance]

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. 

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)

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)

Credit: Davor Geber / Shutterstock

[Read More: High-Protein, Low-Calorie Foods Worth Subbing Into Your Diet]

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.

[Read More: How to Speed Up Muscle Strain Recovery]

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

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.

References

Johns Hopkins Medical. “Runner’s Diet.” Wellness & Prevention. 2024.

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.

Featured Image: BigPixel Photo / Shutterstock

The post Your Guide to Post-Run Nutrition From a Certified Nutrition Coach appeared first on BarBend.

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.

Other big-name fitness brands have also bet big on VR Fitness, including Zumba, which launched a partnership with FitXR to bring dance-fitness classes to the Meta Quest. 

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.

The post Alo Moves To Launch VR Fitness App With Yoga, Pilates & Meditation appeared first on Athletech News.

Jacked Factory produces a variety of high-quality pre-workout, intra-workout, and one of the best post-workout supplements made with clean and simple ingredients. This review of Jacked Factory Authentic ISO review will cover the pros and cons of their whey isolate product, considerations when choosing a protein powder, and comparisons to other popular protein supplements

This 100% grass-fed whey protein isolate is an excellent choice for those who want a purified protein option without the fats and lactose. It contains 25 grams of protein per serving, only costs $1.33 per serving, and contains no fillers, dyes, or additives. While Jacked Factory’s products are not third-party tested, their commitment to transparency and clean ingredients makes their protein products worth trying.

Editor’s note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.

Main Takeaways

Compared to other protein powders, Jacked Factory is a good value for your money with a relatively low price per serving for a whey isolate product. However, it’s at a more premium price point than generalized whey protein.

While the product isn’t third-party tested like many other options, the company formulates products with simple ingredients with no fillers, dyes, preservatives, or additives. The company prides itself on transparent labels.

With many flavors available, it’s easy to find a Jacked Factory protein supplement that fits your taste preferences.

Jacked Factory’s Authentic ISO Grass-Fed Whey Protein offers a promising balance of protein content and calorie efficiency, making it a noteworthy option for individuals conscious of their macronutrient intake. With 25 grams of protein and only 110 calories per serving, it provides a substantial protein boost without excess calories, ideal for those prioritizing lean muscle gain or weight management.

For $1.33 per serving, it stands out as a budget-friendly choice compared to many other protein supplements on the market. This affordability makes it accessible to a wider range of consumers, especially those looking for a cost-effective way to incorporate high-quality protein into their diet.

Moreover, its availability in nine different flavors, including an unflavored option, adds versatility to its usage. This variety not only caters to different taste preferences but also allows for creative experimentation in recipes, whether it’s adding protein to baked goods or blending it into smoothies.

However, it’s worth noting that while the product boasts clean ingredients, the lack of third-party testing may raise questions about its quality and purity. For some consumers, this may be a crucial factor in their decision-making process, especially those who prioritize transparency and rigorous quality control in the supplements they consume.

Overall, Jacked Factory’s whey protein supplement offers a practical solution for individuals seeking an efficient and affordable way to increase their protein intake. Its commendable protein-to-calorie ratio, coupled with its variety of flavors and accessible price point, makes it a viable option for those looking to support their fitness goals or maintain a balanced diet. Yet, potential buyers should consider factors like third-party testing to ensure the product aligns with their personal standards and preferences.

Using Jacked Factory Authentic ISO

Overall, Jacked Factory’s whey protein isolate has a highly rated taste and mixes well in either milk or water in a shaker. The formulation contains simple ingredients without any of the fillers that many other protein powders have. 

Jacked Factory Authentic ISO Protein Powder on display next to shaker.

Regardless of your training and aesthetic goals, protein offers many health benefits – it helps you build and repair muscle after workouts.

Taste and Solubility

It’s hard to find a great tasting protein, but this whey protein powder has an overall 4.7-star rating according to the Jacked Factory website, based on 132 reviews from consumers who have tried it. Many of the consumer reviews note that it is delicious.

Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC, tested this product and noted it fares pretty well with both water and milk but would recommend mixing with milk: “I used the vanilla Jacked Factory Authentic ISO with both water and milk. I would recommend using it with milk because the taste and texture were better, but it’s still pretty good with just water alone.” It scores a 4 out of 5.

Tester showing the inside of Jacked Factory Authentic ISO.

As far as solubility, Capritto noted that it’s not perfectly soluble, but does a decent enough job to drink it without issues: “Even in a shaker cup, this mixes well. You’ll still have a little bit of floaters, so it doesn’t mix perfectly if you are looking to just put it in a shaker cup and have it at the gym. But it’s still mixed well enough to drink.” As a result, we scored it a 4 out of 5.

Formulation

Jacked Factory Authentic ISO Grass Fed Whey Protein Isolate scored 4.5 out of 5 overall based on our testing. It has simple ingredients with 25 grams of protein and is low-carb. The only downside of the formulation is that it contains stevia extract, which can often give a bitter aftertaste to some individuals. It also contains sucralose, an artificial sweetener that some athletes may prefer to avoid or limit.

The formula has five simple ingredients: grass-fed whey protein isolate, natural and artificial flavors, Himalayan rock salt, and natural and artificial sweeteners (sucralose, stevia extract).

Tester mixing the Jacked Factory Authentic ISO into a shaker.

The primary ingredient is 100% grass-fed whey isolate. Whey isolate undergoes further processing compared to standard whey protein. This process removes more fats, carbohydrates, and lactose – and, therefore, “isolates” the whey. This results in a product with a higher whey protein concentrate (usually around 90% or higher) and minimal lactose content. Whey isolate tends to be more nutrient-dense than whey protein, making it a popular choice among athletes with lactose intolerance or those seeking higher protein content per serving.

Unlike some other options, Jacked Factory Authentic Whey does not contain unnecessary fillers and additives. It’s also free of soy, lactose, and dyes. Due to its clean ingredients, many consumer reviews note that it does not cause bloating like other protein powders.

Benefits of Taking Jacked Factory Authentic ISO

Protein is a vital macronutrient composed of amino acids including essential amino acids. These building blocks of protein play an essential role in muscle building and repairing, producing enzymes and hormones, hormone synthesis, and supporting a healthy immune system. 

Tester with the Jacked Factory Authentic ISO mixed in a shaker bottle.

While an adequate protein intake is helpful for general health and wellness, taking a protein supplement is particularly important for athletes looking to build and maintain lean muscle mass, engaging in regular intense physical activity, bulking or seeking muscle growth, or aiming for best protein powder for weight loss. (1) Incorporating protein into your diet also helps promote a feeling of fullness and satiety. (2)

Remember that supplements such as protein powders and protein bars should supplement, not replace a balanced diet. When possible, athletes should aim to meet their protein intake from various protein sources as they provide a wider range of essential nutrients such as dietary fiber, vitamins, and minerals, that are beneficial to meeting your nutrient needs.

What to Consider Before Buying the Jacked Factory Authentic ISO

When considering what protein powder to choose, it’s important to consider the flavors available, price per serving, and whether the product is third-party tested.

Your protein needs may also vary depending on your activity level, gender, dietary preferences, and allergies. For individualized needs, you may want to check out the specific roundups of protein powders for men.

Tester showing the Jacked Factory Authentic ISO in vanilla.

Flavors

Unlike many other popular products that only come in chocolate or vanilla, Jacked Factory Authentic ISO Whey Protein Isolate comes in the nine flavors:

Chocolate Peanut Butter

Milk Chocolate 

Cookies & Cream

Blueberry Muffin

Cinnamon French Toast

Unflavored

Vanilla Oatmeal Cookie

Vanilla

Peanut Butter

For those who like to bake, cook, or add protein to their favorite foods like Greek yogurt or oatmeal, the unflavored version is an excellent choice. Other flavors blend easily into smoothies or mix with milk or dairy alternatives for a decadent, post-workout protein shake.

Price Per Serving

Price per serving is one of the many factors people consider when choosing a protein powder. Jacked Factory Authentic Whey costs $39.99 for a 30-serving tub. This means that the price per serving is $1.33. Each serving contains 25 grams of 100% grass-fed, whey protein isolate.

Jacked Factory Authentic ISO in vanilla shown in a scooper.

Jacked Factory is more expensive than conventional whey protein, but this dietary supplement is a premium product since it’s whey isolate and 100% grass-fed.

Third-Party Testing

Third-party testing is important for protein powder because it provides testing and evaluation that is independent of the company that makes the product – this ensures that the product is of high quality, purity, and safety while confirming the contents of the product.

Jacked Factory Authentic ISO vs. The Competition

There are many popular whey and whey isolate protein products including Transparent Labs, Legion Whey, Optimum Nutrition Gold Standard Whey, and Xwerks Grow Whey Protein. To help you make an informed decision, we’ve reviewed some of the factors people consider when choosing a protein supplement.

Looking at the comparison chart, Transparent Labs has higher protein per serving than Jacked Factory and is third-party tested, it’s also more expensive per serving. Legion Whey offers more flavors than Jacked Factory and Transparent Labs and is tested by Labdoor, a reputable third-party agency, but contains fillers in the formulation, contains less protein than Jacked Factory and Transparent Labs, and is more expensive than Jacked Factory.

Places to Buy Jacked Factory Authentic ISO

Jacked Factory Authentic ISO is available online on their branded website www.jackedfactory.com and Amazon. It is also available in-store and online at The Vitamin Shoppe.

Customer Experience

Jacked Factory offers a 100% hassle-free money-back guarantee on all their products, minus any costs for shipping and handling, as long as you return the product to them within 30 days of purchase. You can try the product, then if it doesn’t meet your expectations, you can return it. 

They also offer a subscribe and save option for 15% off and free shipping on all subsequent orders. If you’re located in the United States, your product will arrive within three to five business days from Carol Stream, Illinois. 

Company Information

Jacked Factory was founded in 2015. They believe supplements should contain ingredients with no artificial flavors or dyes and promote total label transparency.  Their motto is about never settling for “good enough” and acknowledging that work is ongoing—similar to how fitness buffs are always striving to better themselves. 

They often back reputable IFBB Pro bodybuilding and fitness professionals like Chris Bumstead (Cbum) and Bhuwan Chauhan.

In addition to protein powder, Jacked Factory also offers a portfolio of supplements: creatine, pre-workout, fat burners, BCAAs, L-glutamine, and greens powders.

You can reach the customer support team at support@jackedfactory.com or (1-877-250-5237). They also offer a live chat option and a contact form on their website.

Final Word

Jacked Factory Authentic ISO whey isolate is a cost-effective, delicious, and clean protein powder option for those who prefer a purified and lactose-free protein. It comes in many flavors and can be mixed in milk or water in a shaker cup, wherever you need a protein shake.

Although it’s not third-party tested through an independent agency, it contains high-quality ingredients with no fillers, preservatives, or additives. The company stands behind transparent labels and doesn’t skimp on the protein content per serving. It’s worth trying out.

Jacked Factory Authentic ISO FAQs

References

Hulmi, J. J., Lockwood, C. M., & Stout, J. R. (2010). Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism, 7(1), 1-11.

Dhillon, J., Bruce A. Craig, B. A., Leidy, H. J., Amankwaah, A. F., Anguah, K. O., Jacobs, A., Jones, B. L., Jones, J. B., Keeler, C. L., Keller, C. E. M., McCrory, M. A., Rivera, R. L., Slebodnik, M., Mattes, R. D., Tucker, R. M. (2016). The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations. Journal of the Academy of Nutrition and Dietetics, 116(6), 968-83

The post Jacked Factory Authentic ISO Review (2024): A Modern Update on the Traditional Protein Powder appeared first on BarBend.

Muscle gains after age 40 can be difficult, especially if you are training incorrectly. Dr. Mike Israetel, Ph.D. in sports physiology, shared his 11-step process for hypertrophy training after age 40 and dispelled some misconceptions.

Before discussing these age-appropriate training hacks, Dr. Israetel states that this advice is for individuals who started training late in life or are returning after taking a few years off from the gym.

Dr. Mike’s Tips For Gaining Size In Your 40s

More Warm-Ups

Slow and Controlled Eccentrics

Pause at the Bottom of Reps

Consider More Reps

Start With Low Volume and Frequency

Low Increases of Loads

Proactive Deloads

Periodic Low-Volume Lifting

Choose Lifts Wisely

Gain Weight If Already Lean

Be Careful With Gains

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

[Related: The 7 Best Fat Burner Supplements, Reviewed by Our RD]

1. More Warmups

According to Dr. Israetel, skipping warm-ups as a 40- or 50-year-old could increase the likelihood of injuries. He recommends three sets of warm-ups (light, medium, heavy) before starting the first working-set lift.

Then, Israetel recommends one to two warm-up sets for each exercise afterward. Israetel emphasizes technique, range of motion, slow tempo, and resting between warm-up sets.

2. Slow and Controlled Eccentric

During a lift’s eccentric phase, Dr. Israetel encourages all lifters over 40 to move slowly and under control. Reducing the speed in an eccentric phase can keep the muscles under tension longer and reduce the risk of injury.

3. Pause at the Bottom

Dr. Israetel recommends pausing at the bottom of each rep to achieve maximum stretch of the muscles. Furthermore, a one-to-two-second pause at the bottom of an eccentric movement can increase an older lifter’s flexibility and strength through the range of motion. Improving these can greatly aid in one’s overall mobility.

4. Consider More Reps

Once into your 40s, sets of five to 10 reps present higher forces to the body and increase the probability of injuries, according to Dr. Israetel. To reduce the risk of injury, he recommends prioritizing rep ranges as follows:

Primary: 10 to 20 reps

Secondary: 20 to 30 reps

Rarely: 5 to 10 reps

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

5. Start With Low Volume and Frequency

When returning to the gym or starting one’s fitness journey later in life, lower frequency and volume are the preferred ways to approach this new journey. Dr. Israetel recommends the following strategy to ease the body into weight training:

Two sessions of each muscle group per week

One to two sets per muscle in each session

For example, one to two working sets should suffice when performing preacher curls. Later in the week, perform one to two sets of biceps exercises, like dumbbell hammer curls.

One should feel good after recovering from the previous week to increase volume. So, if after performing those two aforementioned biceps exercises in the first week, your muscles, energy, and joints feel good, you can add another set to each exercise.

6. Slowly Increase Loads

Dr. Israetel recommends rarely exceeding five pounds or one rep at a time per set. A slower load increase still provides an overload stimulus to the muscles while reducing the risk of injury.

Image via Shutterstock/PHOTOCREO Michal Bednarek

The only exception to this rule is if the exercise is super easy to perform even after adding five pounds or one rep. However, if the increase is remotely challenging, stick with the minimum load increase.

7. Proactive Deloads

Deloading means either taking time off from resistance training or significantly reducing the volume and intensity of a workout. Dr. Israetel states that folks over 40 should deload every four to six weeks by taking a full week off from working out.

A deload week can reduce fatigue and joint stress and make the muscles more sensitive to growth upon return to the gym.

8. One Low Month Of Volume

Every five months or so, take a full month of deloads. As in the tip above, the purpose is to reduce wear and tear on the joints and connective tissues, reduce fatigue, and heal the body for another five months of productive training. This low-volume month can look as follows:

First two weeks: 1-2 sets per muscle per session.

Last two weeks: two weeks off.

[Related: The 8 Best Whey Isolate Protein Powders, Tested by Our Experts]

9. SFR and Choosing Lifts Wisely

The Stimulus Fatigue Ratio (SFR) compares the ratio of muscle stimulus to overall fatigue. This strategy aims to have high muscle stimulation with lower mental and physical fatigue.

However, before implementing this strategy, understand some of the variables involved in Dr. Israetel’s definition of muscle stimulus:

 How much tension is in the targeted muscle?

 How much burn after high reps?

 How much of a pump from multiple sets?

 How weak and shaky targeted muscles get after a lift?

The goal is to maximize those variables while decreasing pain in joints and connective tissue and reducing systemic and psychological fatigue. Choosing the right exercises is a vital component of SFR. Dr. Israetel proclaims that choosing lifts wisely is the key to protecting the body and maximizing workouts.

For example, instead of heavy barbell back squats, choose hack squats. The latter provides better position and form and reduces the load on the spine.

The selection of the hack squat also aligns with the doctor’s emphatic declaration to become a “master of technique,” which includes slow eccentrics, controlled pausing, and perfect positioning. Mastering those can increase stimulus, reduce fatigue, and decrease the chances of injury.

10. Gain Weight If Already Lean

Older lifters should only try gaining weight if they are already lean. Aim for four to eight weeks of gaining tissue at a rate of half a pound per week. Then, alternate that period with a phase of reducing body fat. Otherwise, aim for 15 percent body fat and use that as a “base of operation.”

11. Be Careful With Gains

For those who can gain half a pound per week over that four-to-eight-week period, don’t exceed 20 percent body fat. Rest before leaning back down to 15 percent body fat.

For older lifters, muscle gain and fat loss stress the body and organs more. Remaining within this range of 15 to 20 percent body fat is ideal for preventing potential health risks.

With that in mind, Israetel recommends checking blood work after gaining phases to ensure no health issues.

More Training Content

Is it Okay to Put a Treadmill in a Garage?: Pros and Cons of Sprinting in a Garage Gym

The Best Jump Rope Workout for Beginners, Catered to Your Goals

The 5 Best Calf Stretches for Runners, Provided by a Personal Trainer

Featured image via Shutterstock/PHOTOCREO Michal Bednarek

The post Dr. Mike Israetel’s 11 Tips for Muscle Gain After Age 40 appeared first on BarBend.

Former professional bodybuilder Seth Feroce may no longer compete but maintains remarkable shape. In late May, Feroce shared his arm day session on his YouTube channel, featuring his seven go-to exercises for hypertrophy. 

Seth Feroce’s Arm-Building Workout & Training Tips

Below is a breakdown of the arm workout: 

Warm-up: Seated Cable Curl & Triceps Pushdown

Hammer Curl

Triceps Pushdown 

Preacher Curl

Seated Incline Dumbbell Curl

Overhead Cable Curl

Watch the session in the video below:

[Related: A Guide to the Best Pre-Workouts, Tested and RD Approved]

1 & 2. Warm-up: Seated Cable Curl & Triceps Pushdown 

Feroce consumed a protein shake before his workout began with his preferred 10-15 minute warm-up, which promotes a pump before initiating his working sets. It should be no surprise, warming up can significantly enhance an athlete’s exercise performance. (1)

He utilized the cable machine to perform unilateral seated cable curls for the warm-up. “I like cables as a warm-up because it’s constant tension to move blood…wake up the biceps. I prefer these over dumbbells because of the constant tension, and lightweight doesn’t beat your sh*t up,” expresses Feroce. 

Feroce transitions to triceps pushdowns, highlighting the advantages of using cable machines for muscle activation and enhancing blood flow before tackling free weight exercises. He shared a personal technique preference: flaring the elbows to target the long triceps head. To achieve well-defined shoulders, Feroce raises his shoulders and flares his elbows.

3 & 4. Hammer Curl & Triceps Pushdown

Feroce picked up dumbbells for alternating hammer curls. He prefers beginning his arm workouts with this exercise because it’s a heavy isolation movement, providing a squeeze for the biceps and forearms. Feroce activates the triceps by performing the triceps press down with a V-bar attachment with his back against the cable railing for support. 

5. Preacher Curl

Feroce incorporates controlled eccentrics during preacher curls, meticulously slowing his repetitions by four to five seconds. His goal is to achieve a tight squeeze during each curl This method ensures constant tension on the muscles, fostering muscle growth and strength.

Feroce pauses for about 10 seconds during drop sets to allow for blood circulation before proceeding with another repetition. He refers to these pauses as “intensifiers.”

6 & 7. Seated Incline Dumbbell Curl & Overhead Cable Curl

Feroce takes to the bench to execute seated dumbbell curls, transitioning from a neutral to a supinated grip. He incorporates more triceps extensions with a slight hip hinge to manage heavier loads. He trains to failure with incline curls. (2)

When tackling overhead cable curls, Feroce introduces isometric holds to intensify the tension on his biceps. Following specific biceps-focused exercises, Feroce employs a technique inspired by Arnold Schwarzenegger‘s classic bodybuilding methods, rotating the dumbbells to promote blood circulation. 

Takeaway

Feroce engages in seven exercises, including his warm-up. His strategies for building his arms are:

Warm up until your muscles are fully engaged and pumped.

Employ cable machines to maintain constant tension on the muscles, promoting growth.

Begin with isolation exercises for the biceps.

Utilize controlled negatives.

Add short rest intervals between sets to encourage blood circulation.

Isometric holds increase muscular tension and can improve mind-muscle connection. 

References

Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0

Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010

Featured image: @sethferoce on Instagram

The post Bodybuilder Seth Feroce’s 7 Go-To Arm-Building Training Tips appeared first on BarBend.