In early May, the 2024 HYROX London race featured HYROX Pro divisions for singles and doubles competitors. The eight-segment race, interspersed with eight one-kilometer runs, culminated with Eve Muirhead of the UK and Sean Noble of Ireland standing atop their respective podiums.

Noble was the lone Individual athlete to score a sub-hour time. He crossed the finish line at 59:09. No athlete’s time from the Pro divisions was sufficient to break into the Elite 15, comprising the fastest 15 race times eligible to compete at the 2024 HYROX World Championships.

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

2024 HYROX Pro London Results

Below are the final standings for the Individual racers:

HYROX Pro Female Division

Eve Muirhead (UK) — 1:06:37

Jen Howard (UK) — 1:08:51

Jodie Digby (UK) — 1:09:06

Melanie Carsten (RSA) — 1:10:11

Kerstin Brückner (GER) — 1:10:25

Becky Standen (UK) — 1:11:01

Bryony Keys (UK) — 1:11:07

Katharine Harris (UK) — 1:11:24

Kimberley Keay (UK) — 1:11:27

Sarah Fraser (UK) — 1:11:30

Emily Meakin (UK) — 1:12:53

Alice Wheater (UK) — 1:13:00

Sarah Boland (UK) — 1:13:50

Helen Clewer (SHN) — 1:13:52

Charlotte Wainwright (UK) — 1:13:59

HYROX Pro Male Division

Sean Noble (IRL) — 59:09

Sam Craig (UK) — 1:01:16

Andy Sloan (UK) — 1:01:25

Lewis Tanner (UK) — 1:02:25

David Parkin (UK) — 1:02:42

Stephen Harold (IRL) — 1:02:49

Charlie Botterill (UK) — 1:02:51

Matt De’Ath (UK) — 1:03:11

Fenton Hancock (UK) — 1:03:49

John Dean (UK) — 1:04:33

John Middleton (UK) — 1:04:42

Tom Penn (UK) — 1:04:45

Ryan Eloff (RSA) — 1:04:50

Jon Worcester (UK) — 1:05:19

Ryan Hogan (UK) — 1:05:19

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

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

The HYROX Pro Doubles divisions saw Jordan Bryant and Tom Hogan score the gold. Below are the final standings:

HYROX Pro Doubles

Jordan Bryant, Tom Hogan — 53:41

Ciaran Parkinson, Tony Revell — 54:52

Michael Murray, Joshua Rose — 55:58

Will Tobin, Tom Reading — 56:44

Paul Prothero, Tristam Murdoch — 57:16

Trent Smith, Lewis Holmes — 57:36

Joe Bingham, Shane Bingham — 57:39

Mikey Watson, Dan Baratt — 58:25

Xavier Schurtz, James Taylor-Medhurst — 58:59

Joe Craven, Joe Posnett — 59:40

Rachid Nadi, Joe Sanderson — 1:00:28

Jesse Betts, Domenic Specchio — 1:00:33

Jamie Verden, Dave Punton — 1:00:46

Harry Rawlings, Ryan Domeney — 1:00:55

Joshua Scott, Liam Louth — 1:01:36

[Related: Here’s What Hybrid Athlete Kristi Eramo O’Connell Eats in a Day]

2024 HYROX World Championships

The 2024 HYROX World Championships will occur at the Palais des Expositions – Nice Acropolis in Nice, France, on June 7-9. 2024. Elite and Age Group divisions, including Pro and Pro Doubles races, will be featured with a prize pool of $150,000. The Elite 15 for the men’s and women’s divisions will be the competition’s main events.

Featured image: @evemuirhead and @sean_noble7 on Instagram

The post 2024 HYROX London Pro Results — Eve Muirhead, Sean Noble Victorious appeared first on BarBend.

Rest time between sets is a crucial but often under-considered aspect of resistance training. Sufficient rest time between sets allows neuromuscular system recovery to maximize workout performance and results.

Dr. Mike Israetel, Ph.D. in Sport Physiology, discussed a meta-analysis led by Dr. Milo Wolf, Ph.D. in Sport Science, examining inter-set rest times’ effects on hypertrophy. Check out the findings below: (1)

The meta-analysis synthesized findings from nine studies that included various muscle groups (lower body, arms, whole body). Each study maintained an equivalent volume load across groups, ensuring shorter and longer rest interval groups performed the same total work. This was achieved by adjusting the sets, reps, and weights.

Volume & Rest Intervals

Volume load is calculated by multiplying the weight lifted by the number of repetitions and sets:

Volume Load = Weight x Reps x Sets

The researchers categorized the rest of the intervals as follows:

Short — Under 60 seconds

Intermediate — Between 1-2 minutes 

Long — Between 2-3 minutes 

Very Long — Over 3 minutes

“All rest time groups led to hypertrophy,” said Wolf. “No matter your rest times, you will likely experience muscle gains if you train for hypertrophy.” These studies did not include super-trained participants or compound high-rep sets. 

The research concludes that while all rest times led to some muscle growth, resting for one to two minutes between sets yielded the maximum hypertrophy. Conversely, resting for less than one minute or more than three minutes resulted in comparatively smaller gains in muscle mass.

Wolf highlights that the optimal rest times may vary depending on the trained muscle group. For instance, legs may benefit from longer rest than arms as the former engages more muscle mass.

Suggested Rest Times

“Rest time isn’t one of the variables that’ll kill your gains or create all the gains in the world,” said Wolf, who recommends the following rest times for hypertrophy:

Lower body exercises: 1-3 minutes

Upper body isolation exercises: 1-1.5 minutes

Compound upper body movements: 1.5-2 minutes

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

Key Takeaways

Rest intervals shorter than 60 seconds or longer than three minutes may not be optimal for maximizing muscle growth.

Resting one to two minutes between sets is ideal for hypertrophy for most people. 

There may be benefits to individualizing rest times based on the trained muscle group.

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

References

Singer, Alec & Wolf, Milo & Generoso, Leonardo & Arias, Elizabeth & DelCastillo, Kenneth & Echevarria, Edwin & Martinez, Amaris & Androulakis-Korakakis, Patroklos & Refalo, Martin & Swinton, Paul & Schoenfeld, Brad. (2024). Give it a Rest: A systematic review with Bayesian meta-analysis on the effect of inter-set rest interval duration on muscle hypertrophy. 10.51224/SRXIV.395.

Featured image: @drmikeisraetel on Instagram

The post A 9-Study Meta-Analysis Suggests the Optimal Rest Time Between Sets appeared first on BarBend.

Some runners swear by fasted cardio. Others refuse to run without having a meal prior. Still others rely on energy gels to maintain performance. The truth, though, is that everyone is right and no one is right. The best running fuel differs significantly depending on the athlete, the type of run, the run distance, run intensity, and weather conditions. 

Credit: Maridav / Shutterstock

In this guide, registered dietitians Daniel Chavez at Fay Nutrition and Jena Brown at Victorem explain the finer details of running fuel and how to ensure you take in the right fuel—and the right amount of it—before, during, and after your runs so you can avoid the dreaded “bonk.

How to Fuel Your Run

When you think about fueling for your run, you may only think about what you should eat before you head out. However, running fuel also includes intra-workout calories if necessary, plus post-workout refueling to ensure you start your next session off on the right foot. 

Carbohydrate Needs

Most importantly, runners should consider carbohydrate intake over other macronutrients, Brown says, because “Carbohydrates before a run provide fuel as blood glucose and carbohydrate stored in your muscles as glycogen.” (1)

[Read More: The Best Healthy Carbs to Add to Your Meal Prep Plans]

How many carbs you need before a run depends on how long before your run you plan to eat, as well as your body weight. She outlines carb needs as follows: 

Eating 2 to 3 hours before you run: 0.9 to 1.4 grams of carbohydrate per kilogram of body weight 

Eating 1 hour before you run: 0.5 grams of carbohydrate per kilogram of body weight

Eating 15 to 30 minutes before you run: 15 to 30 grams of carbohydrates as a general guideline

Protein Needs

Advice about the weight room almost always includes something about protein—always more protein. But running tips rarely feature this macro, so runners may neglect protein intake. 

It’s common to think that protein is only important for strength athletes, but that’s absolutely not the case. Adequate protein intake is not only critical for health and well-being, but “eating protein before a run helps reduce muscle breakdown and can help improve recovery,” Brown says. 

[Read More: The Benefits of Protein for Health and Performance]

Like carbohydrates, the amount of protein to intake before a run depends on how much time you have before you head out. “The more time you have before a run, the more total food volume, protein, fat, and fiber you will be able to tolerate because there is more time for digestion,” Brown explains. 

She outlines the ideal protein intake before a run:

Eating 2 to 3 hours before you run: 20 to 25 grams

Eating 1 hour before you run: 10 to 15 grams

Eating 15 to 30 minutes before you run: 0-5 grams 

Electrolyte Needs

Another important element of running fuel is electrolytes. While electrolytes don’t provide calories and therefore may not be considered “fuel,” these minerals are critical for running performance—and your health. 

[Read More: Learn How to Make a Homemade Electrolyte Drink from a Certified Nutrition Coach]

“Electrolyte replacement needs are individual,” Brown says, noting that the best way to find out how much fluid and how many electrolytes you need is to take a sweat test. Sodium loss tests estimate how many milligrams of sodium you lose per liter of sweat. You can calculate fluid losses by weighing yourself before and after training and subtracting the weight of fluids you consumed during training.

Hydration needs are also affected by various factors, such as pace and weather. According to Brown:

Slower runners are at a higher risk of drinking too much water and not enough electrolytes, which could lead to hyponatremia.

If you are a heavy sweater, salty sweater, and/or train in hot or humid environments, it is a good idea to include electrolytes around training (before, during and/or after) and with regular food intake.

Higher-intensity runs may require more electrolytes than lower-intensity or shorter runs due to increased sweat/electrolyte loss.

What Are Energy Gels for Runners?

Energy gels, also called running gels, are small packets of a sugary substance. Typically, the substance consists of glucose and fructose, two fast-absorbing sugars that your body can quickly utilize for energy during training runs or on race day. Energy gels usually contain sodium, too, and sometimes contain other electrolytes, caffeine, vitamins, minerals, and/or amino acids. 

These gels intend to replenish circulating carbohydrates—sugar available in your bloodstream—before your body taps into and exhausts your stored carbohydrates (glycogen), which are very finite. The idea is to keep your body running on inputs (gels/sugar) rather than stores (glycogen) while enduring long training sessions or races.

Before you run out and buy a stash of gels, know that you might not need them. For one, there are many other ways to intake intra-workout calories, some ideas being blended or chopped fruit, candy, and sugary sports beverages. 

More importantly, though, it’s crucial to understand when energy gels (or intra-workout fuel at all) are needed, and when they’re not. The general rule of thumb is that athletes should take intra-workout fuel for sessions lasting longer than 60 to 75 minutes, explains Brown. 

There are certainly exceptions to that rule, though. 

For example, Brown says that athletes should intake fuel during high-intensity runs lasting less than 75 minutes if the athlete is training for an event.

Triathletes, too, have different fueling needs. For instance, if a triathlete is performing a bike-run brick workout, the athlete will benefit from taking an energy gel upon starting the run, even if the run is only 30 minutes in length. 

Weather conditions can make a difference, as well. Runners may need more intra-workout fuel while training in hot, humid conditions, especially if they are not acclimated to those conditions. 

Best Fuel Before Your Run

The best fuel before your run depends largely on how much time you give yourself to digest. Chavez explains that if you eat two to three hours before you run, you can eat an entire meal. 

“Aim for a balanced meal high in carbohydrates, moderate in protein, and low in fat,” he says. “About 60 to 70 percent of the calories should come from high- to moderate-glycemic carbohydrates, 10 to 20 percent from high-quality protein, and 20 to 30 percent from unsaturated fats.” 

If eating one hour before your run, Chavez says to “aim for easily digestible carbohydrates that are low in fiber to provide quick energy without causing gastrointestinal discomfort during the run.” Also, keep protein and fat intake low to avoid slowing down digestion, he says. 

Lastly, if you’re eating less than one hour before your run, Chavez says it’s essential to prioritize high glycemic, low-fiber carbohydrates with minimal protein and fat to aid in quick digestion.

Fueling for Different Types of Runs 

The type of run you plan to do will heavily influence what stands as proper or adequate fueling. For longer or higher-intensity runs, you will need more fuel; for shorter or lower-intensity runs, you’ll need less. 

You may wonder if you need a specific pre-run meal or snack if your day calls for a short, low-intensity session. Brown explains that specific fueling can be helpful for runs lasting less than an hour if: 

You want a high-quality run

You are participating in high-intensity interval training

You’re training at threshold paces 

You’re training for specific adaptations (e.g., increasing speed)

Your run is taking place early in the morning, before breakfast

Best Fuel During Your Run

Chavez says that “intra-run fuel such as gels, sports drinks, or other carbohydrate sources should be considered when the activity duration exceeds 60 to 90 minutes.”

“After an hour, the body’s glycogen stores become depleted, and blood glucose levels begin to drop,” he says, “leading to fatigue and a decline in performance.”

Credit: verca / Shutterstock

Mid-run fuel may also be necessary or beneficial for shorter sessions if you’re training at particularly high intensities or looking for specific adaptations. 

The important thing is to ensure you take in enough carbohydrates to keep your performance up for the duration of your session. According to Brown, runners should aim for 30 to 90 grams of carbohydrates per hour, depending on the intensity of the session, training goals, and body weight. Smaller athletes generally need fewer intra-workout carbs than larger athletes. Lower-intensity training requires fewer carbs than higher-intensity training. 

Best Fuel After Your Run

Fueling up doesn’t stop when you’re done running. In fact, your post-run meal can make a significant difference in your performance the next day—for better or for worse. 

“To maximize recovery and optimize performance the following day, runners should consume a post-run meal with protein, carbohydrates, fluids, and electrolytes,” Chavez says. “A general guideline is to ingest a mixed meal with a 3-to-1 carb-to-protein ratio. For instance, a meal containing 30 grams of protein should contain at least 90 grams of carbs.” 

Chavez recommends choosing high-quality lean protein sources, such as chicken, turkey, fish, egg whites, and lean cuts of beef. For carbohydrates, choose some with high-to-moderate glycemic index carbohydrates, such as white rice, pasta, or sports drinks containing carbohydrates, Chavez suggests. 

[Read More: What to Eat After a Workout — How to Find the Right Refueling Sources]

Additionally, Chavez says it’s essential to replace fluids and electrolytes after a run. “For every pound of weight lost, ingest 16 ounces of fluids with carbohydrates and electrolytes.” 

Electrolyte drinks like Nuun, Liquid I.V., LMNT, and DripDrop ORS can help you rehydrate. 

Carbohydrate Timing

In endurance training, post-workout carbohydrate timing may impact your recovery and performance. (3)

“Carbohydrate timing is essential, particularly following a bout of exercise, to maximize glycogen resynthesis and replenish energy stores effectively,” Chavez explains. “Glycogen, the body’s stored form of carbohydrate, maintains performance during prolonged or intense runs,” so it’s critical to replenish as much as possible following a training session. 

Failing to replenish glycogen stores means you may begin your next session without maximum stored energy, which in turn leads to quicker fatigue and impaired performance. (3) 

Benefits of Running Fuel

“Fasted cardio” may be past its heyday, but it’s very much still a popular concept. Running in a fasted state is perhaps best known for its purported effect on fat oxidation (fat burning), and it also has applications in endurance training for helping athletes become “fat adapted” (i.e., shifting the body away from reliance on carbohydrate and “teaching” it to use fats as fuel instead.” (4)(5)

And, understandably, some runners may prefer to run on an empty stomach if digestive problems persist while running after eating. 

But there are a host of convincing reasons to fuel up before, after, and even during training.

It Delays Fatigue

“Running in a fueled state helps you sustain higher intensities for longer and increase energy during runs,” Brown says. Additionally, fueled running “improves recovery and post-run muscle soreness, reduces muscle breakdown improving endurance and recovery, and helps you stay mentally focused.”

[Read More: Do You Really Need High Glycemic Carbs Around Your Workout?]

“Fueled running is especially beneficial for intense or prolonged workouts, such as high-intensity sprints or long-distance running,” Chavez says. “Having adequate liver and muscle glycogen stores (the body’s storage form of carbohydrates) before a run can help delay fatigue and maintain a higher intensity for longer.” (6) 

It Improves Performance

Additionally, “Consuming carbohydrates beforehand can enhance endurance and improve performance, particularly during runs that are longer than an hour,” he says. 

Indeed, studies have shown that running in a fed state consistently improves prolonged performance and that running in a fasted state can impair prolonged endurance. (7)(8)

It Helps With Recovery

By eating before your run, you’re helping yourself out post-run. There are two reasons for this: 

When you run in a fed state, you are less likely to tap into and exhaust your glycogen stores. So, it’s not as difficult to replenish glycogen afterward and you’re more likely to start your next session with maximal stored carbohydrate. 

When you eat before you run, particularly if you eat a meal containing protein, your body is less likely to sustain substantial muscle protein breakdown. In other words, eating before you run can help preserve muscle tissue and minimize post-run muscle soreness. Additionally, some research has found that consuming both protein and carbohydrates (as opposed to just carbohydrates) after training can lead to better recovery in endurance athletes. But importantly, eating sufficient protein daily is the most critical factor. (9)(10)(11)

Frequently Asked Questions

References

Podlogar T, Wallis GA. New Horizons in Carbohydrate Research and Application for Endurance Athletes. Sports Med. 2022;52(Suppl 1):5-23

Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022;19(6):3651

Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez A, Kreider RB. The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. Int J Environ Res Public Health. 2020;18(1):103

Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018;28(5):1476-1493

Yeo WK, Carey AL, Burke L, Spriet LL, Hawley JA. Fat adaptation in well-trained athletes: effects on cell metabolism. Appl Physiol Nutr Metab. 2011;36(1):12-22

Aandahl MH, Noordhof DA, Tjønna AE, Sandbakk Ø. Effect of Carbohydrate Content in a Pre-event Meal on Endurance Performance-Determining Factors: A Randomized Controlled Crossover-Trial. Front Sports Act Living. 2021;3:664270

Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018;28(5):1476-1493

Aziz AR, Wahid MF, Png W, Jesuvadian CV. Effects of Ramadan fasting on 60 min of endurance running performance in moderately trained men. Br J Sports Med. 2010;44(7):516-521.

Williamson E, Fung HJW, Adams C, West DWD, Moore DR. Protein Requirements Are Increased in Endurance-Trained Athletes but Similar between Females and Males during Postexercise Recovery. Med Sci Sports Exerc. 2023;55(10):1866-1875.

Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019;11(6):1289.

Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20

Featured Image: Maridav / Shutterstock

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The bodybuilding community is struck by the passing of another young athlete with a bright future. On May 26, 2024, news spread across social media of the unexpected death of German bodybuilder Kevin Gebhardt.

As of the time of this article’s publication, no official cause of death has been released.

According to NPC News Online, Gebhardt earned his pro card with the International Federation of Bodybuilding & Fitness (IFBB) on Sep. 29, 2018, during the 2018 EVLS Prague Pro Qualifier.

Gebhardt’s last social media post from Apr. 26, 2024, revealed that Gebhardt had undergone surgical intervention to repair a torn tendon (Gebhardt did not specify which, though he mentioned it was near or within his knee). “Time heals all the breaks!” Gebhardt remarked at the time.

Gebhardt’s last bodybuilding contest was the 2021 EVLS Prague Pro on Nov. 6, 2021, where he placed 10th:

Kevin Gebhardt Bodybuilding Career

2021 EVLS Prague Pro: 10th

2021 KO Egypt Pro: 9th

2021 Yamamoto Cup Pro: 10th

2018 EVLS Prague Showdown: 12th

2018 EVLS Prague Qualifier: 1st

The Community Reacts

News of Gebhardt’s death spread rapidly online in the hours and days after it was originally announced. As of May 28, comments mourning Gebhardt’s passing coat his various social media posts.

Bodybuilder Regan Grimes paid Gebhardt his condolences on social media, saying, “RIP KEVIN” Prolific bodybuilding coach Milos Sarcev, a friend of Gebhardt’s, penned a tribute of his own:

“We have lost another brother of iron,” Sarcev said in an Instagram post on May 26. “I knew Kevin since his amateur days in 2018 … [Gebhardt] was a super sweet person, super passionate about bodybuilding, and very hard worker.”

Sarcev added that in his last correspondence with Gebhardt sometime in 2023, Gebhardt mentioned wanting to compete in regional bodybuilding shows that year. Gebhardt opted not to enter contest prep after returning from an extended bout of travel to train alongside Sarcev and other pros like Dorian Yates.

More Bodybuilding News

Mikhail Timoshin Wins 2024 AGP Classic Physique Pro Show

2024 German Classic Pro Results — Luca Reger Wins

Bodybuilding Coach Joe Bennett Explains Proper Lat Pulldown Form

Featured image: @kevingebhardt_ on Instagram

The post IFBB Pro League Bodybuilder Kevin Gebhardt Dies at 31 appeared first on BarBend.

Tired of a flat chest? Want to build a powerful, eye-catching upper body FAST?

This guide reveals the 3 essential exercises to sculpt a jacked chest, FAST.

Learn the precise techniques and variations for maximum muscle activation. Discover a sample workout plan designed to deliver rapid results.

Plus, uncover the secrets of proper form, optimal training frequency, and the importance of rest and recovery to fuel your gains. Don’t waste another minute in the gym without a plan – your jacked chest awaits!

Intro

A well-developed chest is often seen as a cornerstone of a strong, masculine physique. For many men, a powerful and defined chest enhances overall body aesthetics, boosts confidence, and improves physical performance. Whether it’s filling out a shirt better or simply feeling stronger, having a jacked chest can make a significant difference.

Achieving a “jacked” chest quickly is a common goal among fitness enthusiasts. With the right exercises and a focused approach, noticeable gains can be made in a short amount of time. However, it’s essential to concentrate on exercises that maximize muscle activation and growth efficiently.

In this article, we will highlight three essential exercises crucial for anyone looking to build a robust chest quickly. These exercises have been selected based on their effectiveness in targeting the chest muscles, promoting strength, and enhancing muscle definition.

By integrating these exercises into your workout routine, you can set yourself on the fast track to achieving a powerful and jacked chest.

Understanding Chest Anatomy

To build a jacked chest, it’s crucial to understand the anatomy of the chest muscles and how they function. The chest is primarily composed of two major muscles: the pectoralis major and the pectoralis minor.

Major Muscles of the Chest

Pectoralis Major: This larger and more superficial muscle spans the upper chest, attaching to the humerus (upper arm bone) and the clavicle (collarbone). It has two main parts:

Clavicular Head (Upper Part): Moves the arm across the body, rotates the arm inward, and assists in lifting the arm.

Sternal Head (Lower Part): Works with the clavicular head for comprehensive arm movement and lifting.

Pectoralis Minor: A smaller, triangular muscle lying underneath the pectoralis major. It originates from the third to fifth ribs and inserts into the coracoid process of the scapula (shoulder blade), helping stabilize the scapula and assist in shoulder movements.

Balanced Development

Achieving a well-balanced and fully developed chest requires targeting all sections of the pectoralis major and minor, ensuring uniform growth for strength and aesthetics.

Upper Chest (Clavicular Head): Incline exercises, such as the incline bench press, develop the upper chest for a fuller look.

Middle Chest (Sternal Head): Standard bench presses and push-ups primarily work this area, contributing to overall chest thickness.

Lower Chest (Lower Sternal Fibers): Decline exercises and dips emphasize the lower chest, adding definition and balance.

Proper Form and Technique

Using proper form and technique is paramount for effective muscle growth and injury prevention.

Maximizing Muscle Activation: Correct form ensures full engagement of the targeted muscle group, leading to efficient muscle growth.

Preventing Injury: Poor form can stress joints, tendons, and ligaments, increasing injury risk. Proper technique distributes load evenly, reducing strain.

Optimizing Range of Motion: Full range of motion improves muscle contraction and stretch, essential for hypertrophy and flexibility.

Understanding chest anatomy and emphasizing proper form and technique are foundational steps towards building a jacked chest. By targeting different chest parts and ensuring correct exercise execution, you can achieve balanced muscle development and minimize injury risk, setting the stage for significant gains in chest size and strength.

Exercise 1: Bench Press

The bench press is a cornerstone exercise for developing a powerful and well-defined chest. Its popularity stems from its effectiveness in stimulating the pectoral muscles, as well as engaging the shoulders and triceps, making it a comprehensive upper body workout.

Variations and Benefits

Flat Bench Press: The standard flat bench press targets the middle portion of the pectoralis major, making it excellent for building overall chest size and strength.

Incline Bench Press: Setting the bench at an incline (typically 30 to 45 degrees) shifts emphasis to the upper chest (clavicular head), helping to create a fuller, more balanced chest appearance.

Decline Bench Press: Adjusting the bench to a decline position targets the lower portion of the chest (lower sternal fibers), adding depth and definition to the lower pectorals.

How to Perform the Bench Press

Performing the bench press with proper form is essential for maximizing muscle growth and preventing injury. Follow these steps for a successful bench press:

Setup:

Lie flat on the bench with your feet firmly planted on the ground.

Position your eyes directly under the barbell.

Grasp the barbell with a grip slightly wider than shoulder-width apart, with palms facing forward.

Take a deep breath and lift the barbell off the rack, extending your arms fully.

Move the barbell to a position directly over your chest.

Execution:

Inhale deeply and slowly lower the barbell to your chest, keeping your elbows at about a 45-degree angle to your body.

Touch the barbell lightly to your chest (around the nipple line), ensuring not to bounce it off.

Exhale and push the barbell back up to the starting position, fully extending your arms.

Keep your wrists straight and your back slightly arched throughout the movement.

Tips on Grip, Breathing, and Safety

Grip: Ensure a firm grip on the barbell, with thumbs wrapped around the bar to prevent slippage.

Breathing: Breathe in while lowering the barbell and breathe out while pressing it up.

Safety: Always use a spotter or safety bars in a power rack to catch the barbell in case you fail a rep.

Bench Press Variations

Incorporating different bench press variations can help target the chest muscles differently and add variety to your workout routine.

Dumbbell Bench Press: Using dumbbells allows for a greater range of motion and activates stabilizing muscles. It also helps in correcting muscle imbalances.

Smith Machine Bench Press: This variation offers more stability and can be safer for those new to the bench press. It allows you to focus more on the muscle contraction without worrying about balancing the barbell.

Close-Grip Bench Press: By narrowing the grip, this variation shifts some emphasis to the triceps while still engaging the chest, providing a well-rounded upper body workout.

Each of these variations targets the chest muscles slightly differently, ensuring comprehensive development and preventing workout monotony. Incorporating them into your routine can lead to better overall chest growth and strength.

By mastering the bench press and its variations, you’ll be well on your way to building a jacked chest, thanks to the exercise’s unparalleled ability to stimulate and grow the pectoral muscles.

Exercise 2: Push-Ups

Push-ups are one of the most accessible and convenient exercises for building chest strength and endurance. They require no equipment and can be performed anywhere, making them an ideal choice for individuals of all fitness levels. Despite their simplicity, push-ups are highly effective at engaging the chest, shoulders, triceps, and core muscles, promoting functional strength and muscle endurance.

Proper Form

Executing push-ups with proper form is crucial to maximize their benefits and avoid injury. Follow these detailed instructions for standard push-ups:

Setup:

Begin in a plank position with your hands placed slightly wider than shoulder-width apart.

Keep your body in a straight line from head to heels, engaging your core and glutes.

Execution:

Inhale as you slowly lower your body towards the ground.

Keep your elbows close to your body, forming a 45-degree angle.

Lower until your chest nearly touches the floor.

Exhale as you push your body back up to the starting position, fully extending your arms.

Maintain a straight body line and avoid sagging your hips or arching your back.

Common Mistakes and How to Avoid Them

Sagging Hips: Ensure your core is engaged to maintain a straight body line.

Flared Elbows: Keep your elbows at a 45-degree angle to reduce shoulder strain.

Incomplete Range of Motion: Lower your chest fully to the floor to maximize muscle engagement.

Push-Up Variations

Incorporating different push-up variations can target the chest muscles in unique ways and add variety to your workouts. Here are some effective push-up variations:

Incline Push-Ups: Perform push-ups with your hands elevated on a bench or step. This variation reduces the load on the chest, making it ideal for beginners.

Decline Push-Ups: Place your feet on an elevated surface to increase the difficulty and target the upper chest more intensely.

Wide-Grip Push-Ups: Position your hands wider than shoulder-width apart to emphasize the outer chest muscles.

Close-Grip Push-Ups: Place your hands closer together, directly under your shoulders, to target the triceps and inner chest more.

Progressions and Modifications for All Fitness Levels

Beginners: Start with wall push-ups or incline push-ups to build strength.

Intermediate: Progress to standard push-ups and incorporate variations like wide-grip or close-grip push-ups.

Advanced: Add decline push-ups, plyometric push-ups (clap push-ups), or weighted push-ups for increased challenge.

By integrating these push-up variations into your routine, you can ensure comprehensive development of your chest muscles while keeping your workouts engaging and challenging. Push-ups are a fundamental exercise that, when performed correctly and consistently, can significantly contribute to achieving a jacked chest.

Exercise 3: Chest Dips

Chest dips are a powerful exercise that primarily targets the lower chest muscles, providing unique benefits that other exercises may not fully deliver. Additionally, chest dips engage the shoulders and triceps, making them an excellent compound movement for upper body strength.

Unique Benefits for Lower Chest Development

Lower Chest Emphasis: Dips effectively target the lower part of the pectoralis major, helping to build a well-rounded and fuller chest.

Enhanced Muscle Definition: The motion of dips helps sculpt the lower chest, adding definition and a pronounced lower chest line.

Engagement of Shoulders and Triceps

Shoulder Involvement: Chest dips require significant shoulder stabilization, which helps strengthen the shoulder girdle and improves overall shoulder health.

Triceps Activation: The pushing motion in dips also engages the triceps, contributing to more defined and stronger arms.

How to Perform Chest Dips

Performing chest dips with proper form is crucial for maximizing their benefits and preventing injury. Follow these step-by-step instructions:

Setup:

Position yourself between parallel bars, gripping each bar firmly.

Lift your body to a starting position with your arms fully extended and your legs hanging straight down or slightly bent at the knees.

Lean slightly forward to emphasize the chest muscles.

Execution:

Inhale as you slowly lower your body by bending your elbows, keeping them flared out slightly.

Lower until your upper arms are parallel to the floor or slightly below.

Exhale as you push your body back up to the starting position, fully extending your arms.

Maintain a slight forward lean throughout the movement to keep the focus on the chest.

Importance of Body Positioning and Range of Motion

Body Positioning: Leaning forward during dips shifts the focus to the chest muscles. Keeping your body too upright will emphasize the triceps more.

Range of Motion: Lowering your body until your upper arms are at least parallel to the floor ensures full activation of the chest muscles. Avoid going too deep to prevent shoulder strain.

Chest Dip Variations

Incorporating different chest dip variations can help target the muscles differently and increase the intensity of your workouts.

Weighted Dips: Add a weight belt or hold a dumbbell between your legs to increase resistance and challenge the chest muscles further.

Assisted Dips: Use a dip assist machine or resistance bands to reduce the load and make the exercise more manageable, especially for beginners.

Tips for Increasing Difficulty and Intensity Over Time

Progressive Overload: Gradually increase the weight or resistance over time to continually challenge your muscles and promote growth.

Advanced Variations: Incorporate variations like slow-tempo dips, where you lower and raise your body more slowly, or plyometric dips, which involve explosive pushing movements.

By mastering chest dips and their variations, you can effectively target the lower chest while also strengthening the shoulders and triceps. This compound exercise is an essential addition to any chest workout routine, contributing to a well-rounded and jacked chest.

Putting It All Together – A Sample Workout Plan

Achieving a jacked chest requires a well-structured workout plan that incorporates effective exercises, optimal frequency, and adequate rest. Below is a sample workout plan that includes the bench press, push-ups, and chest dips, designed to maximize chest development.

Sample Workout Plan

Day 1: Chest and Triceps

Flat Bench Press

4 sets of 8-10 reps

Focus on controlled movements and full range of motion.

Incline Dumbbell Press

3 sets of 10-12 reps

Aim to target the upper chest with a slight incline.

Push-Ups

3 sets to failure

Use a standard grip and maintain proper form.

Chest Dips

3 sets of 10-12 reps

Lean forward to emphasize the chest and ensure deep dips.

Tricep Dips (Optional)

3 sets of 12-15 reps

Keep your body more upright to focus on the triceps.

Day 2: Rest or Light Activity

Day 3: Chest and Shoulders

Incline Bench Press

4 sets of 8-10 reps

Emphasize the upper chest with a controlled descent.

Decline Bench Press

3 sets of 10-12 reps

Target the lower chest with a decline angle.

Wide-Grip Push-Ups

3 sets to failure

Keep hands wider than shoulder-width to hit the outer chest.

Weighted Chest Dips

3 sets of 8-10 reps

Add weight to increase intensity.

Shoulder Press (Optional)

3 sets of 10-12 reps

Strengthen the shoulders to support chest exercises.

Day 4: Rest or Light Activity

Day 5: Chest and Back

Flat Bench Press

4 sets of 6-8 reps

Use heavier weights for strength focus.

Dumbbell Flyes

3 sets of 12-15 reps

Focus on stretching and contracting the chest muscles.

Close-Grip Push-Ups

3 sets to failure

Place hands close together to target the inner chest and triceps.

Assisted Chest Dips

3 sets of 12-15 reps

Use assistance if needed to maintain form and increase volume.

Pull-Ups (Optional)

3 sets of 8-10 reps

Strengthen the back to support chest exercises.

Days 6 & 7: Rest and Recovery

Frequency and Volume Recommendations for Optimal Results

Frequency: Train your chest 2-3 times per week. This frequency allows for sufficient volume to stimulate growth while providing enough recovery time between sessions.

Volume: Aim for 9-12 total sets per workout, focusing on a mix of compound movements (bench press, dips) and bodyweight exercises (push-ups). Adjust the volume based on your individual recovery and progress.

Importance of Rest and Recovery for Muscle Growth

Rest Days: Incorporate rest days or light activity days between intense chest workouts to allow muscles to repair and grow.

Sleep: Ensure you get adequate sleep (7-9 hours per night) to support overall recovery and muscle growth.

Nutrition: Consume a balanced diet rich in protein, carbohydrates, and healthy fats to fuel workouts and aid recovery. Consider protein supplements if necessary to meet your daily protein requirements.

By following this sample workout plan, adhering to the recommended frequency and volume, and prioritizing rest and recovery, you can effectively build a jacked chest. 

Consistency, proper form, and progressive overload are key to achieving significant chest development and overall upper body strength.

Conclusion

Building a jacked chest quickly is an achievable goal with the right approach. By focusing on three essential exercises—the bench press, push-ups, and chest dips—you can effectively target all areas of the chest for balanced development and significant muscle growth. These exercises, combined with proper form and technique, ensure that you maximize muscle activation while minimizing the risk of injury.

Understanding chest anatomy and the importance of targeting different parts of the chest sets the foundation for your training. The bench press is unmatched in its ability to build overall chest strength and size. Push-ups offer accessibility and versatility, making them a staple for chest endurance and functional strength. Chest dips uniquely emphasize the lower chest while also engaging the shoulders and triceps, adding definition and depth to your chest muscles.

A well-structured workout plan, incorporating these exercises with appropriate frequency and volume, is crucial for optimal results. Remember to prioritize rest and recovery, as these are essential components of muscle growth. Adequate sleep, proper nutrition, and scheduled rest days ensure that your muscles repair and grow stronger after each workout.

Consistency, dedication, and progressive overload are key to achieving a powerful and jacked chest. By integrating these exercises into your routine and following the guidelines provided, you’ll be well on your way to developing the chest you’ve always wanted. Stay committed, push your limits, and enjoy the journey to a stronger, more impressive physique.

Every Memorial Day, the CrossFit community and fitness enthusiasts around the world participate in the Murph workout. 

This challenging hero workout honors 1st Lt. Michael Murphy, who sacrificed his life in Afghanistan. 

This year, Dan Bailey took the Murph to new heights by completing it with 100lbs of weight, paying tribute to soldiers who carry heavy gear in the field.

What is the Murph Workout?

The Murph workout consists of:

A 1-mile run

100 pull-ups

200 push-ups

300 air squats

Another 1-mile run

This workout, originally named “Body Armor,” was a favorite of Lt. Michael Murphy. He often performed it while wearing a 20lb vest. The CrossFit community has embraced this workout as a way to honor fallen service members, particularly on Memorial Day.

Dan Bailey’s 100lb Murph Challenge

Bailey decided to take the traditional Murph to an extreme level by increasing the weight to 100lbs. His setup included the standard 20lb vest and an additional 80lbs in a rucksack. 

This adjustment aimed to reflect the heavy gear that service members carry during their missions, often exceeding 100lbs.

Preparation and Strategy

Understanding the challenge ahead, Bailey carefully planned his approach. He ensured he was fully fueled and hydrated, opting for Ultra Formance pre-workout supplements rich in carbs and electrolytes to sustain him through the extended effort. 

Bailey knew that pacing himself was crucial, so he planned a conservative approach to the pull-ups, push-ups, and air squats, aiming to maintain form and avoid burnout.

The Challenge: A Step-by-Step Breakdown

The Start: From the first step of the initial mile, Bailey felt the significant difference. The added weight slowed his pace considerably, demanding more effort from the start.

Running with the Weight: The mile runs were particularly grueling. Bailey had to adjust his stride and manage his breathing to cope with the extra load.

Pull-ups, Push-ups, and Air Squats: Each segment of the workout presented unique challenges. The pull-ups were tough due to the weight pulling him down. Push-ups required immense core strength to maintain stability. Air squats were a mental battle, each rep adding to the cumulative fatigue.

The Final Mile: The last mile was a true test of endurance. Bailey pushed through with sheer determination, focusing on the significance of the workout and the sacrifice it represents.

Mental and Physical Struggles

Bailey faced both physical and mental hurdles throughout the workout. The physical strain of carrying 100lbs made every movement taxing. Mentally, Bailey drew strength from the purpose of the hero workout, reminding himself of the ultimate sacrifice made by Lt. Murphy and many others. 

This motivation, coupled with his competitive spirit, kept him moving forward despite the pain.

Completion and Reflections

Crossing the finish line brought immense relief and a sense of accomplishment. Bailey took a moment to reflect on the intensity of the challenge and the deeper meaning behind it. 

The experience reinforced his respect for service members who endure such physical demands regularly.

Inspirational Takeaways

Bailey’s 100lb Murph challenge serves as a powerful reminder of the importance of pushing personal boundaries and honoring those who have sacrificed for others. 

It encourages everyone to take part in the Murph workout, not just for the physical challenge, but to remember and honor the bravery of fallen soldiers.

Watch the Full Video

Conclusion

Dan Bailey’s extraordinary achievement of completing the Murph with 100lbs showcases incredible physical strength and mental resilience. It stands as a tribute to the sacrifices of military service members and an inspiration for others to test their limits and honor those who serve. 

The Murph workout remains a meaningful tradition, reminding us all of the true cost of freedom and the heroes who protect it.

The 2024 Strongman Champions League (SCL) Serbia contest occurred on May 25, 2024, in Zrenjanin, Serbia. Twelve athletes from 12 countries converged to compete in five events in the single-day contest: the Truck Pull, Farmer’s Carry, Car Deadlift, Front Hold, and Conan’s Wheel.

Kane Francis of the UK emerged triumphant, scoring 42 of a possible 60 points. Fatih Karaca of Turkey claimed silver, two points behind Francis, and Evans Nana Aryee scored the bronze. The final standings are below:

2024 Strongman Champions League Serbia Results

Kane Francis (UK) — 42 points

Fatih Karaca (TUR) — 40 points

Evans Nana Aryee (GHA) — 38.5 points

Ervin Toots (EST) — 37.5 points

Andrea Invernizzi (ITA) — 37 points

Colten Sloan (CAN) — 36 points

Kelvin de Ruiter (NED) — 36 points

Kelin Mills (RSA) — 34.5 points

Péter Juhász (HUN) — 30 points

Hristo Muskov (BUL) — 29 points

Sami Ahola (FIN) — 24.5 points

Damir Stroil (BIH) — Withdrew

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

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2024 Strongman Champions League Serbia Event Results

Below are the results for each of the five events contested in Zrenjanin.

Truck Pull

The truck weighed 14,000 kilograms. Each strongman attempted to travel it as far as possible down the 25-meter course in the 75-second time limit.

Kane Francis — 4.6 meters

Fatih Karaca — 3.8 meters

Ervin Toots — 3.4 meters

Sami Ahola — 3.38 meters

Kelin Mills — 3.2 meters

Colten Sloan — 3.1 meters

Kelvin de Ruiter — 3.05 meters

Andrea Invernizzi — 2.6 meters

Evans Nana Aryee — 1.9 meters

Péter Juhász — 1.85 meters

Hristo Muskov — 1.6 meters

Damir Stroil — Withdrew

Farmer’s Carry

Each strongman attempted the 140-kilogram farmer’s carry down the 40-meter course in the 60-second time cap.

Evans Nana Aryee — 20.23 seconds

Kelvin de Ruiter — 24.29 seconds

Fatih Karaca — 25.98 seconds

Péter Juhász — 26.75 seconds

Ervin Toots — 28.21 seconds

Andrea Invernizzi — 28.43 seconds

Kelin Mills — 36.38 seconds

Kane Francis — 39.03 seconds

Hristo Muskov — 34.5 meters

Sami Ahola — 3.25 meters

Colten Sloan — 2.8 meters

Damir Stroil — Withdrew

Car Deadlift

With 60 seconds on the clock, each strongman attempted as many reps as possible with the 350-kilogram car.

Evans Nana Aryee — 11 reps (T-first)

Andrea Invernizzi — 11 reps (T-first)

Kelvin de Ruiter — 11 reps (T-first)

Kane Francis — 10 reps (T-fourth)

Kelin Mills — 10 reps (T-fourth)

Hristo Muskov — Eight reps

Fatih Karaca — Six reps (T-seventh)

Colten Sloan — Six reps (T-seventh)

Péter Juhász — Six reps (T-seventh)

Ervin Toots — One rep (T-10th)

Sami Ahola — One rep (T-10th)

Damir Stroil — Withdrew

Front Hold

Each athlete established their longest front hold with the 30-kilogram implement.

Fatih Karaca — 41.12 seconds

Andrea Invernizzi — 36.12 seconds

Colten Sloan — 35.31 seconds

Hristo Muskov — 35.09 seconds

Kelin Mills — 29.20 seconds

Kane Francis — 29.12 seconds

Ervin Toots — 28.48 seconds

Péter Juhász — 28.32 seconds

Sami Ahola — 27.58 seconds

Kelvin de Ruiter — 26.84 seconds

Evans Nana Aryee — 25.72 seconds

Damir Stroil — Withdrew

Conan’s Wheel

Each strongman established their maximum distance by moving around an axis while holding the weight in a Zercher position.

Colten Sloan — 60 meters

Ervin Toots — 52.5 meters

Kane Francis — 51 meters

Evans Nana Aryee — 51 meters

Péter Juhász — 49 meters

Hristo Muskov — 33 meters

Sami Ahola — 30.75 meters

Kelvin de Ruiter — 22.5 meters

Kelin Mills — 15 meters

Andrea Invernizzi — Eight meters

Fatih Karaca — Six meters

Damir Stroil — Withdrew

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Featured image: @kanefrancis_ on Instagram

The post Kane Francis Wins 2024 Strongman Champions League Serbia appeared first on BarBend.

Hitting personal records (PRs) in the gym can help athletes stay motivated and on track during the off-season. Higher load training (often associated with hitting PRs) produces superior strength gains, leading to superior muscle growth over time via increased neural drive, mechanical tension, and the principle of progressive overload. (1)

The reigning Mr. Olympia champion Derek Lunsford published a video on his YouTube channel sharing his high-volume chest workout to stimulate new muscle growth in the off-season. 

Derek Lunsford’s Off-Season Chest Workout

Here is a summary of the training session:

Incline Dumbbell Press

Incline Machine Chest Press

Decline Machine Chest Press

Pec Deck Flyes

Cable Flyes

Check it out below:

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

Incline Dumbbell Press

Lunsford opens with resistance band pull-aparts and light incline dumbbell presses to prime his chest. He has focused on thorough warm-ups as a preventative measure against potential injuries this off-season.

For the first working set, Lunsford presses 60-kilogram (132-pound) dumbbells with a deliberate, slow tempo to maximize time under tension (TUT) and promote hypertrophy. Equipped with elbow sleeves for added support, he performs six repetitions with 70-kilogram (154-pound) dumbbells.

“I’ve never touched 80 kilograms before and I get a little nervous before doing these heavier weights,” Lunsford admitted before hitting a PR on the incline dumbbell press. He performed seven reps with the 176-pound dumbbells.

Lunsford maintains total weight control while attempting a PR, especially when transitioning between the eccentric and the concentric phases.

Those are where you are most vulnerable to injury.

Lunsford said he won’t chase a new incline bench press PR for the next few months. Instead, he will focus on performing more reps with the 80-kilogram dumbbells. 

“Next time, I want to do eight to 10 reps [with 80 kilograms],” Lunsford said. “Once I do these weights a few times and feel confident, I might bump up the weights again.”

Incline Machine Chest Press

Lunsford employed slow eccentrics and paused at the top of his range of motion (ROM) for peak contraction. He started with 45-pound weight plates on each side of the incline chest press machine.

Lunsford progressively increased the load, using three plates for the second and four plates for the top sets. After performing eight reps on the final set, he performed a double drop set.

Decline Machine Chest Press

Lunsford lowered the handles to chest level for a deep stretch during the eccentric. After hitting mechanical failure (where form starts to break due to fatigue), he performed partials in the bottom half of his ROM. 

A randomized controlled trial published in the European Journal of Sport Science found that partial ROM training at long muscle lengths produced greater muscle hypertrophy than full ROM or partial ROM at short muscle lengths. (2)

Pec Deck Flyes & Cable Flyes

Lunsford transitioned to pec deck flyes to bias the inner pecs. He maintained slight elbow flexion throughout the exercise and pauseed in the bottom position. He targeted his upper chest with low-to-high cable flyes on a functional trainer before concluding the workout with high-to-low flyes to load the mid and lower chest.

During the final set, Lunsford mimicked performing the crab pose to deepen his mind-muscle connection. Lunsford will attempt his first title defense at the 2024 Olympia on Oct. 10-13, 2024, in Las Vegas, NV.

References

Lopez, P., Radaelli, R., Taaffe, D. R., Newton, R. U., Galvão, D. A., Trajano, G. S., Teodoro, J. L., Kraemer, W. J., Häkkinen, K., & Pinto, R. S. (2021). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis. Medicine and science in sports and exercise, 53(6), 1206–1216. https://doi.org/10.1249/MSS.0000000000002585

Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199

Featured image: @dereklunsford_ on Instagram

The post Derek Lunford’s Off-Season PRs: Chest Training appeared first on BarBend.