Built With Science founder Jeremy Ethier uses scientific methodology to design training programs. Ethier provided insights with research findings in a segment on his YouTube channel, including how to gain muscle without adhering to traditional bulking methods. Check it out below:

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. Talking to your doctor before beginning a new fitness, nutritional, and/or supplement routine is always a good idea.

The Problem with Traditional Bulking Protocols 

Ethier discusses the potential for traditional bulking, involving a caloric surplus — consuming more calories than burned — that can result in excess fat accumulation. This approach tends to be more effective for beginners than those at intermediate or advanced training levels.

Ethier shares his discomfort with the amount of fat accumulated during his bulking phase. “I began to notice that bulking just didn’t give me the results I hoped for. I would gain way more fat than muscle, and I just couldn’t figure out why.”

Research On Effective Bulking Strategies 

In a 2021 meta-analysis published in the Scandinavian Journal of Medicine & Science in Sports, Ethier discovered his solution to build muscle without overeating. (1) The study analyzed muscle growth and strength under conditions of calorie deficit versus maintenance or bulking. The research reveals similar strength gains in both scenarios. However, muscle loss consistently occurs during calorie deficits.

However, upon closer examination, the research reveals additional insights. Specifically, the study’s data indicate the extent of muscle loss varies with the magnitude of the calorie deficit.

Remarkably, a modest calorie deficit of approximately 200-300 calories was associated with muscle growth. It potentially dispels the myth that a calorie surplus is necessary for muscle gain.

Experts Weigh In

Ethier consulted Dr. Eric R. Helms, Ph.D., a renowned fitness scientist and professional bodybuilder, to investigate the feasibility of building muscle while simultaneously losing fat.

Dr. Helms cited specific research to support the concept that it’s possible to achieve both goals concurrently. (2) Dr. Helms suggests that for intermediate or advanced trainers, muscle growth is more efficiently realized with a slight caloric surplus rather than simultaneously aiming for both muscle gain and fat loss.

Despite this, the scientific community recognizes that aiming to lose fat while building muscle could be a more suitable strategy for individuals with a higher body fat percentage. This approach might appeal to those who wish to avoid accumulating excess fat or whose aesthetic goals prioritize a lean physique. 

[Related: What Is Creatine? Your Guide to One of the Most the Popular Supplements]

Who Does Bulking Work For?

Ethier references a study indicating that participants gained seven pounds of lean muscle through bulking. (3) Dr. Helms suggests that beginners can significantly increase muscle mass by consuming a surplus of 400 calories, coupled with rigorous and progressive training.

Muscle Gain for Trained Individuals

Ethier quotes a recent Sports Medicine study of trained individuals Dr. Helms participated in Sports Medicine. (4) It shows that eating at maintenance led to muscle growth similar to bulking but with far less fat gain in trained individuals.

Ethier believes this makes sense because muscle growth is slower as you train more. “For most people, muscle growth is slow and gets even slower as your body grows.” Ethier continued, “So in the beginning, building muscle quickly means your body can use more excess calories, but once this slows down, more excess calories will be stored as fat instead.”

Disadvantage of Bulking Excessively

Dr. Helms emphasizes the importance of athletes avoiding excessive caloric surpluses to avoid the subsequent need for extreme dieting to shed the gained fat. Such drastic dietary measures can result in the loss of previously gained muscle mass. 

How Steroids Impact Bulking 

Ethier discusses why some advanced athletes bulk up significantly without accumulating much fat. He suggests that steroids reset the body to a beginner’s level in certain respects. Dr. Helms concurs, theorizing that anabolic steroids can rejuvenate the body’s response to training. However, Dr. Helms emphasizes that this effect is primarily intended for the most seasoned lifters.

Recommendations for Gaining Muscle Naturally 

Ethier explains that mimicking the diet of a steroid-using athlete can result in unwanted fat accumulation. He advocates adjusting one’s diet according to one’s experience level and body’s responsiveness to muscle development. Drawing from his discussion with Dr. Helms, Ethier provides the following recommendations:

Although gaining some fat is part of achieving a calorie surplus, the proportion is minimal and easier to shed if following the guidelines above.

“While I have also put on a bit of fat, I can quickly burn it off,” says Ethier. Just four to six weeks of dieting compared to my traditional bulks in the past, where I would have to diet for at least 12 to 16 weeks afterward.”

References

Murphy, C., & Koehler, K. (2022). Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Scandinavian journal of medicine & science in sports, 32(1), 125–137. https://doi.org/10.1111/sms.14075 

Barakat, C., Pearson, J., Escalante, G., Campbell, B., & De Souza, E. O. (2020). Body recomposition: Can trained individuals build muscle and lose fat at the same time? Strength and Conditioning Journal, 42(5), 7–21. https://doi.org/10.1519/ssc.0000000000000584

Rozenek, R., Ward, P., Long, S., & Garhammer, J. (2002). Effects of high-calorie supplements on body composition and muscular strength following resistance training. The Journal of sports medicine and physical fitness, 42(3), 340–347.

Helms, E. R., Spence, A. J., Sousa, C., Kreiger, J., Taylor, S., Oranchuk, D. J., Dieter, B. P., & Watkins, C. M. (2023). Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design. Sports medicine – open, 9(1), 102. https://doi.org/10.1186/s40798-023-00651-y 

Featured image: @jeremyethier on Instagram

The post Can You Gain Muscle Without Bulking? Jeremy Ethier Explains  appeared first on BarBend.

You wake up on cardio day — it’s raining outside, your favorite indoor cycling class is full, and you want to hop on an exercise bike and do your own thing. Whether you’re a cyclist training for an event or a gymgoer looking for an effective workout, stationary bike workouts are highly customizable to your fitness level and goals.

Before jumping on and riding, choose your level and check out my favorite stationary bike workouts for beginners, intermediate, and advanced athletes. Each is a different type of cardio workout that you can tweak to your liking. I’ll also break down different types of exercise bikes and why you’ll want to add them to your workout program. Grab your playlist and cycling shoes.

Best Stationary Bike Workout for Your Experience Level

Stationary Bike Workout for Beginners

Stationary Bike Workout for Intermediate Athletes

Stationary Bike Workout for Advanced Athletes

Stationary Bike Workout for Beginners

As a certified personal trainer (CPT), I like starting beginners with an interval workout on an exercise bike. Intervals get your body used to working at different speeds and levels of resistance. They’re not as intense as pure high-intensity interval training (HIIT), where you alternate going all out with short rest periods. 

[Read More: The 8 Best Exercise Bikes for Beginners, Tried and Tested]

Intervals are also less mentally challenging than a longer steady-state ride because you keep changing your pace. Lower-intensity interval workouts help get your body and mind acclimated to cardio workouts on an exercise bike without pushing past your limits so that you can make progress from there. 

RPE for Cardio Workouts

These workouts, at any level, often judge your intensity using your rate of perceived exertion (RPE) — how hard you feel like you’re working at any given moment. Here’s a breakdown of how to gauge your RPE:

10: Hardest effort, can‘t be sustained for more than a few seconds 

9: Almost at your top effort, can only sustain briefly 

8: Intense effort, can only speak a few words 

7: Moderate effort, you can speak in short sentences 

6: An effort where you can talk but not sing 

5: A warm-up effort 

4 & Below: Light effort, can be used for recovery

The Workout

Start with a complete dynamic warm-up. Make sure you adjust your bike to accommodate your body. Upright bikes are great for beginners because they resemble regular commuter bikes. Recumbent bikes are also a good option if you need or want to be closer to the floor and want or need back support.

[Read More: The Best Air Bikes for Your Home Gym]

For this workout, you’ll do five to six rounds of three-minute intervals: one minute of higher effort (not your maximum) and two minutes of lesser effort. 

You can adjust your RPE on exercise bikes by playing with speed, resistance, and how hard you’re pedaling. As a beginner, keep the resistance on the lower end to get used to the fundamental movement pattern.

How Often to Do This Workout: Try this workout once or twice a week. You can do it up to two or three times.

Modifications

Make it Easier: For many people, a recumbent bike is easier to get into and more comfortable to sit in. On an upright bike, lean forward slightly and hold on to the handlebars to support your upper body. On either bike, you can do three or four rounds to start if five or six is too much.

Make it Harder: Play with resistance when you adjust your intervals to incorporate some strength training. As you get comfortable with the bike, choose a higher resistance for the one-minute periods, lower the resistance for the two-minute recovery periods, but maintain the same pace throughout. You can also alternate sitting and standing as you pedal.

Stationary Bike Workout for Intermediate Athletes

The endurance ride is the next type of indoor cycling workout I give my intermediate athletes. It is a common type of workout in a spin class — but this version is more straightforward so that you can do it on your own. 

[Read More: Best Recumbent Bikes for Small Spaces, Streaming, Seniors, and More]

The endurance ride is a steady-state cardio workout, meaning you choose one resistance, pace, and level of effort and maintain it for the duration of your ride. It may initially feel low-intensity, but sustaining the same elevated heart rate for 30 to 60 minutes boosts your cardiovascular fitness and endurance.

The Workout

Always start with a dynamic warm-up off the bike. Then, you’ll do a quick three-minute ride at a light resistance to prepare for the bulk of the ride. Choose 30, 45, or 60 minutes for your length. Try 30 minutes on your first ride to find the correct resistance and pace for you.

How Often to Do This Workout: You can do this workout up to three times per week.

Modifications

Make it Easier: Try this one on a recumbent bike or upright bike for 30 minutes. Go at a slower pace and with light resistance. Keep your pace and light resistance, and increase your time. Putting in less effort but increasing the duration makes it a low-intensity steady-state (LISS cardio) ride, which is still a good workout.

Make it Harder: Do this on a spin bike to challenge your balance. While the idea is to maintain the same effort for the whole workout, you can play with adding “hills” by increasing the resistance every five minutes or so. Adding hills makes indoor cycling closer to outdoor cycling since even on a long endurance ride, you may encounter uneven terrain.

Stationary Bike Workout for Advanced Athletes

Advanced athletes will likely enjoy a HIIT exercise bike workout. One such style of HIIT is called Tabata, coined by Japanese scientist Izumi Tabata in 1996. Tabata training involves alternating 20 seconds of all-out effort with 10 seconds of complete rest for eight rounds, lasting four minutes in total. 

It sounds quick, but the short rest times followed by your maximum effort catch up to you.

The Workout

After a complete dynamic warm-up, hop on and start with a short warm-up ride. You want to save most of your energy for the Tabata sequences. You’ll repeat the protocol three to four times, lasting 12 to 16 minutes. I added a short rest between each of the eight rounds.

[Read More: The Best Exercise Bikes For Heavy People]

You can do this workout on an upright, recumbent, or spin bike. For an extra challenge, try a dual-action bike, like the air bike you’ll see in CrossFit boxes. On these, you work your upper and lower body simultaneously by pushing and pulling the handlebars.

How Often to Do This Workout: Try this twice a week.

Modifications

Make it Easier: This will likely feel easier on a recumbent or upright bike at a light resistance, harder on a spin bike, and even harder on a dual-action bike. Try the Tabata sequence just once to see how it feels in your body. If Tabata is too much, try 20 seconds on and 30 seconds off for 10 rounds.

Make it Harder: The dual-action bike offers several options for progression; air bike workouts are tough. Four rounds of Tabata using both arms and legs make it an extremely intense full-body workout. Do one Tabata round with legs only and one with arms only, and alternate for four total (two of each). 

Benefits of Stationary Bike Workouts

Wondering if you should try a stationary bike workout for your next cardio session? Here are some benefits to consider.

Customizable Cardio Workout

You can customize indoor cycling to give you the type of cardio workout you want. You can ride for a longer period at a low intensity for steady-state cardio or alternate bursts of effort with slower pedaling for an interval or HIIT workout.

Both types of cardio can help improve your cardiovascular fitness and endurance, prevent cardiovascular diseases, boost your mental health, enhance sleep quality, and strengthen your immune system. (1)

Scalable for All Fitness Levels and Fitness Goals

Since there are so many types of exercise bikes and ways to ride them, you can find the proper workout for your fitness level. Upright and recumbent bikes may be more suited for beginners — but all levels can do a more challenging workout on both types. For more of a challenge, spin and dual-action bikes (air bikes) work well for intermediate and advanced athletes.

[Read More: Benefits of Cycling to Fuel Your Next Ride]

When it comes to fitness goals, the exercise bike is also versatile.

Fat Loss: If your goal is weight loss, you generally need to expend more energy than you take in. A stationary bike workout raises your heart rate and burns calories, boosting your total daily energy expenditure (TDEE). HIIT and steady-state workouts can also tap into your body’s fat-burning potential.

Cardiovascular Fitness: 

Steady-state workouts on the exercise bike are great for improving endurance.

HIIT workouts can help improve heart rate variability (HRV). 

Research suggests that Tabata training can boost your VO2 max as well as your anaerobic and aerobic capacities. (2)

Performing HIIT on a dual-action bike after lifting can boost your work capacity and conditioning.

Active Recovery: Taking an easy ride at a light resistance is great for an active recovery day as part of an intense workout routine.

Recover from an Injury: Exercise bikes are popular in physical therapy offices. Depending on what type of injury you are recovering from, stationary bike workouts offer a low-impact method of staying active.

Low-Impact Workout

Low-impact workouts don’t add extra stress to your joints and soft tissues. Pedaling on an exercise bike, even at a higher resistance, lets you get your heart rate and protect your joints.

[Read More: Are Exercise Bikes Good For Weight Loss? (+ Workout From a Personal Trainer)]

While a low-impact ride is great for injury recovery, non-injured athletes may also prefer it. You can get a great HIIT workout without adding extra stress to your hips, knees, and ankles compared to a treadmill workout where you alternate sprints and jogs.

Works Lower Body

Professional cyclists tend to have strong legs. While cycling alone may not be enough to build muscle unless you do an extremely high volume, riding an exercise bike still works and may somewhat strengthen your lower body. 

Pushing and pulling the pedals with resistance works your glutes, hamstrings, calves, and especially your quads. Some spin classes may also incorporate light dumbbells for upper body work. 

Convenient for Home Workouts

Exercise bikes are a popular option for working out at home. They don’t take up much space, and you can opt for a budget exercise bike if you can’t spring for a Peloton. Having a stationary bike at home may make you more likely to hop on for a quick workout on a busy day.

Types of Stationary Bikes

Here’s a quick breakdown of the types of stationary bikes you’ll encounter in gyms and cycling studios.

Upright Bike

The upright bike looks similar to a regular bike. The seat is above the pedals, and the handlebars are in front of your body. For best results, you can adjust the seat to about hip height. Upright bikes often have a screen that allows you to adjust your resistance and track your time, speed, and pedal strokes.

Recumbent Bike

The recumbent bike is low to the ground. It has a wide seat and backrest with handlebars on either side, so you hold your arms by your sides. The pedals are in front of you, allowing you to recline while you ride. There is also often a screen to track your variables.

Spin Bike

You’ll find a spin bike in gyms and indoor cycling classes like SoulCycle. The popular Peloton bike is a spin bike. They are meant to mimic road bikes for races. Spin bikes have a heavy flywheel with the pedals attached to it. You have to lean all the way forward to reach the handlebars, but you can also sit up tall or alternate.

[Read More: The Best Exercise Bikes for Small Spaces, Expert-Tested and Reviewed]

Spin bikes often have screens where you can choose your own workout, track your variables, or follow a video spin class.

Dual-Action Bike

A dual-action bike provides an optional full-body workout. You push and pull the handlebars with your arms (similar to an elliptical) while you pedal. You sit upright with the pedals below the seat and lean forward slightly to reach the handles.

An air bike is a type of dual-action bike popular in CrossFit. Its fan uses air to create resistance. The harder you pedal, push, and pull, the more challenging it will be.

Frequently Asked Questions

Here are the most burning questions I get about stationary bike workouts (and their answers, of course).

References

Nystoriak MA, Bhatnagar A. Cardiovascular Effects and Benefits of Exercise. Front Cardiovasc Med. 2018 Sep 28;5:135. 

Emberts T, Porcari J, Dobers-Tein S, Steffen J, Foster C. Exercise intensity and energy expenditure of a tabata workout. J Sports Sci Med. 2013 Sep 1;12(3):612-3.

The post The Best Stationary Bike Workout for Your Experience Level, According to a Personal Trainer appeared first on BarBend.

CrossFit, the high-intensity fitness program, has a dedicated fan base, but even enthusiasts admit the sport could be more spectator-friendly. 

A recent analysis made by Youtuber Mason Startup suggests a few key changes to traditional event formats could increase viewer engagement and make CrossFit matches more unpredictable.

Adding Stakes with Unbroken, Penalty, and Elimination Formats

The analysis highlights three main ways to spice up CrossFit events:

Unbroken Movements

Athletes would be required to complete a set number of repetitions without stopping (for example, a series of squats or muscle-ups). Failure to do so would result in having to start the set over, adding an element of risk versus reward.

For example, the Handstand Walk at the 2019 Games

“Brent Fikowski was on track to finish in third place but after failing right at the end of his last 42-foot section he had to go back and restart. 11 people passed him in his heat…”

Penalty Workouts

Similar to the unbroken format, athletes who break a movement would face a penalty, such as a run or extra reps. This keeps athletes in the race even if they make an error while adding a pacing strategy element.

For example, the Muscle-up Biathlon in 2014:

“[Josh Bridges] had to break his muscle-ups and so he was off on his penalty run…Rich Froning takes off on his 200-meter penalty lap and all of a sudden seven athletes finish while Rich is paying his penalty.”

Elimination Style

A classic format where athletes are progressively eliminated throughout the workout. This intensifies competition and creates exciting moments where any mistake could be costly.

For example, the Max Snatch Event 2021: 

“This is really one of the big ways we were introduced to Gui Malheiros in 2021… a huge electric moment. And that’s what elimination-style events give us.”

A Call for Variety

While CrossFit already occasionally utilizes these formats, the analysis argues for making them more prominent within the CrossFit Games.  This would increase the sport’s “watchability” and challenge athletes in new and exciting ways.

Could These Changes Happen?

The author of the analysis invites discussion on whether these changes could be implemented and how they might best be applied to create more thrilling CrossFit spectator experiences.

Watch the full video:

Over the last decade, the popularity of at-home cycling has exploded, with brands like Peloton and iFIT bringing the studio cycling experience into people’s homes. But spin bikes aren’t the only home cardio solution — the Schwinn Airdyne AD7 air bike, for example, delivers a different kind of sweat by providing a total-body workout that, like the best air bikes on the market, can help boost strength and cardiovascular health. (1) 

The AD7 air bike is forged from corrosion-resistant powder-coated steel, which supports users up to 350 pounds. It also has a belt-drive system that’ll keep your workout as quiet as the wind blowing through your hair and the meek profanities you elicit during interval sessions. Our team of CrossFit coaches and cardio enthusiasts put this bike through the ringer, and while we wouldn’t recommend it for those in search of a Peloton alternative, we think CrossFit athletes and those looking for high-intensity training will appreciate its quiet ride and sturdy build.

Main Takeaways

The Schwinn AD7 air bike caters to CrossFit enthusiasts and strength athletes with a set of moveable arms that allow for full-body high-intensity training. 

This bike utilizes a belt-drive system that can be quieter and require less maintenance than chain-driven belts.

The frame’s corrosion-resistant powder-coated steel construction comes backed by a 10-year frame warranty. 

Schwinn AD7 Air Bike Highlights

Price: $1,299

Resistance: Air

Weight Capacity: 350lbs

Bike Weight: 113lbs

Dimensions: 53” H x 53” L x 26.5” W

Display: LCD console

Drive System: Belt-drive

Warranty: 10-year frame, 2-year mechanical parts, 1-year electronics, 6-month labor

“Air bikes, a type of stationary exercise bike, utilize fan flywheels to create resistance.” says BarBend’s expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. “The harder you pedal, the harder the work becomes.” The Schwinn AD7 features moving arms and metal pedals that increase the fan’s resistance based on the amount of effort you put in. Built from corrosive-resistant powder-coated steel, the frame can support users up to 350 pounds — roughly 20 to 50 pounds more than some of the best exercise bikes. 

There are some plastic parts within the design, which can raise concerns about durability, but our tester noted, “The plastic is thick, so I’m not too concerned about these parts getting damaged — so long as they’re treated with care.”

This is Schwinn’s top-of-the-line air bike, and as such, comfort is key. It comes with an optional air diverter you can attach to the fan to help block the rush of air propelled from the fan’s blades, ideal for cooler months or whenever you want less wind blowing your way. 

Additionally, the padded seat has four-way adjustability — up, down, forwards, and backwards, and the heavy-duty rubber handlebars come with multiple grips, allowing users to experiment with their hand placement and wrist position.

The 30-inch large fan is perimeter weighted, a design feature that can help the fan generate more inertia as its blades spin. More inertia equals a smoother ride and a reduction in the effort required to get back up to optimum speeds after breaks in pedaling.   

Once up and running — er, riding — our team immediately noticed how quiet this bike was in operation. While fan bikes will never be “library quiet” due to the fan blades smacking up against the air, the belt drive utilized by the AD7 tends to make less noise (and require less maintenance) than the chain drives you’ll find on other air bikes, like the Assault AirBike. 

[Related: Assault AirBike Review]

The AD7 costs $1,299 — making it a fair amount pricier than the $800 price tags we’ve seen on the average air bike — but Schwinn works to justify its cost with a console that’s one of the best we’ve tried and tested. The console tracks calories, watts, time, speed, distance, RPM, and heart rate, and there are nine programmable workout options for fat burn, aerobic, and anaerobic training. 

Plus, “The screen is brighter and easier to navigate than other air bike consoles, which is definitely a benefit when I can hardly see due to the sweat in my eyes,” noted our tester.

The bike measures 9.25 square feet, with a footprint comparable to the average coffee table. If space is tight, the attached transport wheels make rolling this bike out of the way as easy as saying, “Yes, my love!” when your partner shouts, “Get this bike out of the kitchen!” 

Pros

The Schwinn AD7 uses a belt-drive system, which tends to require less maintenance and is quieter than bikes that utilize a chain-drive system.

Its sturdy steel construction supports users up to 350 pounds.

The optional air diverter can keep the fan’s wind from blowing into your face during a workout.

The multi-display LCD monitor provides nine workout programs and connectivity with some telemetry heart rate monitors.

Cons

At $1,299, this bike is roughly $500 more expensive than the average air bike we’ve tested.

This bike uses a good amount of plastic in its design, which can raise concerns about durability if handled improperly in your home gym.

There’s no media shelf on the console to hold your phone or tablet.

Training with the Schwinn AD7 Air Bike

“Few things get me huffing and puffing more than a for-time workout that includes air bike intervals.” says BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. “Compared to regular bikes and indoor bikes, air bikes engage more of the body’s musculature due to the moving arms.” Cycling can support your cardiovascular health, mental health, and weight management efforts, but air bikes can also bring strength and endurance gains to your chest, back, and arms. (2) 

Our tester riding the Schwinn Airdyne AD7.

Our roster is stacked with CrossFit coaches, former college athletes, and road cyclists who know how to avoid crashing into parked cars (unlike myself), and we’ve logged thousands of miles on more than 30 of the field’s top exercise bikes. We rated each on a scale from 1 (that’s bad) to 5 (now we’re talking!) in fields such as durability, tech capabilities, and overall workout experience, all of which helped inform our weeks spent on the Schwinn Airdyne AD7.

Belt Drive System

Our biggest takeaway from our time on the AD7 is just how quiet its belt-drive system is. “A belt drive,” says Capritto, “produces an overall smoother pedaling experience.” 

She continues, “Belt drives also require less maintenance than chain drives, and they are quieter. Chain drives, as seen on the Assault Bike series, are noisier and require more frequent maintenance.” 

Our tester agreed, “The only noise I heard when riding was from the fan blades pressing against the air.” 

[Related: The Guide to CrossFit Gym Etiquette: It’s More Than Just Lifting]

LCD Display

Air bikes tend to come with limited tech capabilities, but the high-resolution multi-display LCD screen is one of the best consoles we’ve seen on any of the air bikes we’ve tried and tested. This screen provides two windows to view calories burned, watts, time, speed, distance, and RPM. It’s not compatible with Bluetooth or ANT+, but the console can read telemetric signals from Polar-compatible 4.5kHZ to 5.5kHz heart rate monitors to provide you accurate tracking.

Control screen on the Schwinn Airdyne AD7.

“The programs and presets on this console are similar to what I’ve seen on other air bikes, like the Assault AirBike, but this LCD display is brighter, which makes checking on my stats while I’m in the middle of a HIIT workout easier,” noted our tester, who scored the monitor a 4.3 out of 5.

Comfort

Unlike previous Schwinn AD models, the AD7 has four-way seat adjustability, allowing for forward and back movement in addition to height adjustments. Per a call with Schwinn’s customer service, we also learned that the AD7 has a more cushioned and comfortable seat than its sibling, the Schwinn Airdyne Pro, which was designed more for commercial than residential use. 

The rubber handlebars allow for a variety of handholds and wrist positions to make your workout as ergonomic as possible. Our tester notes, “If your hands are chalked up from doing a CrossFit workout, the handlebars take this well.”

Seat adjustment on the Schwinn AD7.

Creature comforts on this bike include an air diverter, water bottle holder, and a small storage compartment for mobile devices. However, we do wish there was a media shelf so we could comfortably watch streaming content on our mobile devices during rides. 

What to Consider Before Buying the Schwinn AD7 Air Bike

Before scooping up an air bike, it’s important to note that these user-powered machines aren’t like other exercise bikes. “In addition to the fan flywheel, air bikes are unique in that they feature moving arms, so cycling becomes a full-body workout rather than a lower-body-focused one,” says BarBend’s expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC. With that in mind, let’s look at some key factors one should consider when buying an air bike.

Do You Really Want an Air Bike?

Air bikes are a different beast than your typical indoor spin bike. There’s no touchscreen, no motivational content to stream, and no userboard where you can high-five your friends for a job well done. It’s basically just you and the bike, with some programming to help you know when your workout is over.

The moving arms and user-created resistance is ideal for those wanting high-intensity interval training, and when I’ve been forced to use an air bike, the only thought in my head is, “When will this pain and suffering end?!” 

Capritto agrees that this bike is for a specific audience. “People looking to build out a CrossFit-style home gym are a good fit for an air bike.” she says. “Additionally, those who are generally interested in functional fitness protocols will probably get a lot of use out of one.“

Drive System

“The biggest thing to consider, in my opinion, is whether an air bike has a belt drive or a chain drive. This is what impacts the exercise experience the most,” says Capritto. Opting for a chain drive bike is likely to save users some cash, but that comes at the cost of convenience and ease of maintenance. “Chains need to be lubricated, usually every couple of months, but that’s not the case with the AD7,” noted our tester. 

Flywheel on the Schwinn AD7.

However, chain drive systems may last longer with repeated use as compared to belt drives. The belt drive is something users don’t tend to have to worry about until it becomes worn down, fails, and requires a replacement. In the event that this happens, replacement belts can be purchased for around $20 — or you may be covered by your warranty if it’s within 2 years of use.  

Workout Experience

If you’re looking for a stationary bike with fancy tech capabilities, a touchscreen with integrated programming, and a spin-studio-like experience where you can bust out dumbbell curls while you cycle, the Schwinn AD7 won’t provide it. Air bikes are popular in CrossFit gyms for their ability to provide a quick and intense full-body workout. “I like being able to do intervals with this bike, something like Tabata training, where I’m going hard for 20 seconds then resting for 10 seconds,” noted our tester.

Our tester on the Schwinn AD7.

While the tech capabilities are limited to the multi-display LCD screen, users can still choose between nine workout programs like heart rate, intervals, calories, and time trials. These tech capabilities scored a 3.5 out of 5 with our tester.

Users can also opt to pedal, push and pull on the arms, or a combination of both to target their lower body, upper body, or total body for a time-efficient workout.

Footprint

The AD7 takes up 9.25 square feet, which is average for air bikes but larger than the average 8-square-foot upright bike. While the AD7 has transport wheels for easy portability, its built-in fan and steel frame is much too unwieldy to fold, so you’ll want a dedicated area to house your new shiny exercise equipment. You’ll want to triple-measure your home or garage gym to ensure you’ve got ample space.

Wheels on the Schwinn Airdyne AD7.

[Related: The 6 Best Folding Exercise Bikes]

Price

The $1,299 price of the Schwinn Airdyne AD7 — which is often on sale for around $1,000 — is a big ticket purchase when compared to air bikes that tend to cost around $800. For the extra cash, users are getting a top-of-the-line air bike with a belt-drive system, multi-grip handlebars, a sturdy, powder-coated steel frame, and, per our tester, “the best LCD display I’ve seen on any air bike.” Value scored a 4.5 out of 5.

Schwinn AD7 Vs. Other Top Competitors

There are some great air bikes on the market, so here’s a quick spec comparison chart so you can see how some of the top options out there compare. 

The Airdyne AD7’s warranty is a home run. The competition doesn’t hold a candle to the 10-year frame, 2-year mechanical parts, 1-year electronics, and 6-month labor warranty that Schwinn offers. Plus, this bike’s console was our tester’s favorite when compared to the rest.

As you can see in the above chart, the AD7 isn’t the only air bike featuring a belt-drive system. The Rogue Echo Bike V3.0 and Bells of Steel Blitz Air Bike 2.0 also deliver belt-drive systems for around $800 to $900. They also, along with the AssaultBike Elite, support users up to 350 pounds. 

[Related: Rogue Echo Air Bike Review]

Price is where the Airdyne bike comes in behind the competition. At roughly $400 to $500 more than other options, this is truly a high-end purchase for those who just came into a small fortune or have been blessed with generational wealth. But, as mentioned, that investment comes with an unmatched warranty to provide peace of mind for years to come. 

It’s not the priciest bike on the chart, though. Costing $200 more is the AssaultBike Elite, which demonstrates its added value with Bluetooth and ANT connectivity. 

Places to Buy the Schwinn Airdyne AD7 Air Bike

You can purchase the Schwinn Airdyne AD7 air bike directly from the brand’s webpage. Additionally, this air bike is also available from third-party retailers, including Amazon, DICK’S Sporting Goods, and Walmart. 

Customer Experience

This bike ships for free from Amazon and we haven’t heard too many complaints about putting it together. One customer review mentioned, “The product works great and [was] super easy to build… I did [it] myself in under 2 hours or so following video instructions.”  It’s worth noting that additional reviews mention using YouTube videos to help walk them through the setup process. 

If purchasing this from Schwinn’s website, shipping costs an additional $99. Plus, you can add in-home assembly for $149, which pays for a BowFlex technician — BowFlex is Schwinn’s manufacturer — to move your shipment to the room you want the bike, assemble it, and move the empty packaging to your trash bins.

Warranties

The Schwinn Airdyne AD7 is covered by a multifaceted warranty package. According to the brand, this air bike comes with a 10-year frame, 2-year mechanical parts, 1-year electronics, and a 6-month labor warranty.

Company Information

Schwinn Fitness offers a wide range of cardio equipment for both commercial and home use, from air bikes and upright bikes to recumbent bikes and ellipticals. If you need to speak to customer support, you can reach them at 800-556-2896. When I called them, I was able to speak to a living, breathing person within 1 minute and 22 seconds. 

In Conclusion

The AD7 is, in our opinion, Schwinn’s best air bike, as we think it delivers a quieter ride and a better monitor than many of its competitors. However, it’s a very specific type of bike for a very specific user. BarBend expert reviewer Amanda Capritto, CPT, CF-L1, CES, CSNC, notes that a bike like the AD7 won’t be right for individuals looking for touchscreens, loads of tech capabilities, or streaming workouts. “Air bikes,” she says, “are pretty niche, mainly serving the CrossFit community… [or] those who are interested in functional fitness protocols.”

While this bike isn’t a budget buy, we think users looking for a heavy-duty full-body cardio workout will appreciate the sturdy build, ease of use, and adjustability that the Schwinn AD7 provides. 

FAQs

References

Moghaddam, M., Cervantes, M., Cheshier, B., & Jacobson, B. H. (2023). Sprint Interval Training on Stationary Air Bike Elicits Cardiorespiratory Adaptations While Being Time-Efficient. Journal of strength and conditioning research, 37(9), 1795–1801. https://doi.org/10.1519/JSC.0000000000004483

Oja, P., Titze, S., Bauman, A., de Geus, B., Krenn, P., Reger-Nash, B., & Kohlberger, T. (2011). Health benefits of cycling: a systematic review. Scandinavian journal of medicine & science in sports, 21(4), 496–509. https://doi.org/10.1111/j.1600-0838.2011.01299.x

Schlegel, Petr. (2022). Health benefits of air biking: a systematic review. Journal of Sport and Health Research. 14. 10.58727/jshr.88637. 

The post Schwinn Airdyne AD7 Review (2024): The Harder You Go, The Harder It Gets appeared first on BarBend.

Nutrient timing is strategically planning meals, snacks, and supplements around one’s exercise routine to provide the body with the proper nutrients to maximize results, whether it is hypertrophy, fat loss, or improved sports performance. (1)

On March 28, 2024, Renaissance Periodization published a video on its YouTube channel featuring exercise scientist Dr. Mike Israetel debunking common myths about nutrient timing. Israetel shared what he believes to be the most important factors for promoting muscle growth:

4 Important Nutrition Timing Factors For Hypertrophy

Eating at least four high-protein meals spread evenly throughout the day (every three to six hours).

Consuming enough protein, carbs, and fats (calories) to meet daily macro goals.

Having enough energy to train and eating protein and carb-rich post-workout meals.

Eating within two hours of training.

Check out the video below:

[Related: The Most Effective Vitamin D3 Dosage, According to a Nutrition Coach]

7 Nutrient Timing Tips

Israetel discusses seven things you shouldn’t worry about regarding nutrient timing.

1. Number of Meals Per Day

Whether you eat four, five, or six meals per day won’t significantly impact your results. The important factor is eating at least four meals daily and spacing them evenly throughout the day, every three to six hours.

“Eating more than four meals a day is not going to move the needle hardly at all if you keep other things constant,” said Israetel. 

2. Amount of Protein Per Meal

Determine the ideal amount of protein per meal by dividing your daily protein intake goal by the number of meals you eat. “Anything roughly close to the number is good to go,” said Israetel, who advised against chasing arbitrary numbers like 40, 50, or 60 grams of protein per meal. 

Don’t stress about hitting an exact amount of protein per meal. As long as your total daily protein intake aligns with your goals (roughly your body weight in grams), slight variations between meals won’t make a difference.

3. Carbohydrates Spread Throughout the Day

Eat enough carbs in pre-workout meals to ensure sufficient glycogen reserves to fuel your workouts. Israetel recommends varying carb intake (low, moderate, and high) before a workout to determine what works best for you. He emphasizes eating a high-carb meal post-workout to replenish the depleted glycogen stores. 

Image via Shutterstock/Vita Sun

Israetel prescribes evenly spreading carb intake throughout the day for sustained energy levels and optimal recovery.

4. Protein Digestion Speed

Israetel recommends drinking a casein protein shake for those who don’t eat anything for a few hours after workouts. Conversely, a whey protein supplement for a post-workout meal.

Whey protein shakes can help build muscle by spiking the rate of protein synthesis. Whey digests faster than casein, but casein protein doesn’t trigger as large of a spike in protein synthesis as whey. C

asein supplements provide a slower, more sustained release of amino acids into the bloodstream, preventing muscle breakdown over a longer period.

At the end of the day, casein and whey protein deliver similar results.

[Read More: Does Creatine Help You Build Muscle? A Certified Nutrition Coach Weighs In]

5. Eating Immediately Upon Waking

Some bodybuilders consume protein immediately after waking up. For those who have multiple high-protein meals throughout the day, there is no significant advantage to a protein shake upon waking up. 

6. Fasted Cardio vs. Fed-State Cardio

“Cardio isn’t this magic thing that burns tons of fat,” said Israetel. “What it really does is it takes your overall calorie deficit and sinks it lower.”

Per Israetel, performing a cardio workout fasted or after eating has negligible differences. What truly matters is burning extra calories and hitting the target deficit for one’s goals.

[Learn More: Does Cardio Burn Fat? The Anatomy of a Fitness Myth]

7. Eating Before Bed

Prioritize high-quality sleep without stressing about timing bedtime meals to optimize recovery. Israetel recommends timing the day’s final meal according to one’s training goals.

Bodybuilders in a bulking phase should aim to eat three hours before bed, whereas those in the maintenance or cutting phase can eat up to one hour before sleep. 

References

Arent, S. M., Cintineo, H. P., McFadden, B. A., Chandler, A. J., & Arent, M. A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(7), 1948. https://doi.org/10.3390/nu12071948

Featured image via Shutterstock/Vita Sun

The post What Aspects of Nutrient Timing Matter Most? appeared first on BarBend.

This is something I see all the time on social media: A well-intentioned but under-informed fitness content creator on TikTok or Instagram or YouTube Shorts demonstrating a Romanian deadlift (RDL) and calling it a stiff-leg deadlift (SLDL).

Or the other way around. Or, worse yet, saying they’re interchangeable. They aren’t. Sure, there are bigger fish to fry in the crockpot of online fitness education, but for now, let’s settle something simple: The RDL and SLDL are not the same exercise, nor should you use them for the same purpose.

[Related: The Best Supplements for Bodybuilding]

What Is an RDL?

First, a brief history lesson. Scientists discovered human remains in the Pestera cu Oase (unexpected translation; “Cave With Bones”), (1) a site in modern-day Romania — evidence that there was human activity in Europe almost 40,000 years ago. Then a bunch of other stuff happened, and in 1963, Nicu Vlad was born.

Vlad went on to win gold for Romania at the 1984 Olympics in weightlifting. He was once observed performing a then-foreign accessory exercise that would come to be known as a Romanian deadlift. Now we’re all doing them.

In a sentence, the RDL involves beginning from a standing position with a weight or weights in hand, hinging at the hips to stretch the posterior chain, and standing back up again.

[Related: The Best Lifting Straps for RDLs, SLDLs, & More]

The defining feature of an RDL is that you start the movement standing up; this allows you to play to your strengths by beginning with the exercise’s eccentric (or lowering) phase, where most people are strongest. (2) When you hit the bottom, you get a bit of a force production “bump” from the elasticity of your posterior chain, which helps you start stringing reps together.

Whether you’re an Olympic lifter or not, RDLs are a phenomenal exercise for your hamstrings, glutes, and lower back. They’re accessible, simple to perform, and easy to customize. Top marks, Mr. Vlad.

Okay, Then What’s an SLDL?

The most annoying person in the world might wag a finger and say that, well, an RDL is technically a stiff-leg deadlift, since you’re standing up, weight in hand, with mostly stiff legs. Fair play.

However, understanding exercise nomenclature can help you grasp the idea behind the SLDL itself. Generally speaking, we modify exercise names by putting any technical adjustments first:

That’s, mostly, all there is to it. A stiff-leg deadlift is simply that; deadlifting with your knees stiffer (as in, straighter) than you normally would, and often a bit straighter than you’d see during the RDL, depending on your body proportions.

Deadlifting with straighter legs and higher hips compromises your leverage, reducing the contribution from your quadriceps and shifting more load onto your hamstrings, glutes, and especially your lower back.

However, the primary difference is that SLDLs start with the weight on the floor. Whether you perform a controlled eccentric phase afterward to lower the bar back down, or simply let gravity take the wheel, is up to you. It depends on what you’re trying to get out of the exercise in the first place.

Bodybuilders will perform controlled SLDLs, sometimes even standing on weight plates, because the movement is a second-to-none compound exercise for the hamstrings that doesn’t require you to lift extremely heavy.

[Related: Stop Doing Deadlifts if You Want To Build Muscle]

Strength athletes like powerlifters will employ SLDLs as well, often to deliberately strengthen their lower backs, to train power production off the floor, or simply to inject a bit of welcome variety into an otherwise repetitive sport.

All Roads Lead to Ro…Mania

In fairness, the RDL and SLDL are far more alike than they are different. Both movements train the hamstrings, glutes, and lower back. Both movements are typically, but not exclusively, performed with a barbell. Both movements are worth doing from time to time, whether you’re trying to increase strength or just bulk up.

So why the pedantic semantics? Is it really that big a deal if people mix up the Romanian and stiff-leg deadlift? Yes, because we live in a society, and exercise names matter. Beginners have enough trouble discerning legitimate fitness advice on the Internet.

Understanding the impact small biomechanical changes can have on the performance or utility of an exercise can help you assess other movements, or even entire programs, more shrewdly. Fitness is confusing enough nowadays. The least we can do is get on the same page about what our favorite glute exercises are called.

[Related: How To Build Your Own Bodybuilding Workout Plan]

Overall, though, you aren’t going to find yourself in gym jail if you mix up the two movements or call one the other from time to time. You’re on the right track as long as you’re lifting weights. We’ll all end up like those folks in the Cave With Bones eventually, anyway.

References

Trinkaus, E., Milota, S., Rodrigo, R., Mircea, G., & Moldovan, O. (2003). Early modern human cranial remains from the Peştera cu Oase, Romania. Journal of human evolution, 45(3), 245–253.

HOLLANDER, DANIEL B.1; KRAEMER, ROBERT R.1; KILPATRICK, MARCUS W.2; RAMADAN, ZAID G.1; REEVES, GREG V.1; FRANCOIS, MICHELLE1; HEBERT, EDWARD P.1; TRYNIECKI, JAMES L.1. MAXIMAL ECCENTRIC AND CONCENTRIC STRENGTH DISCREPANCIES BETWEEN YOUNG MEN AND WOMEN FOR DYNAMIC RESISTANCE EXERCISE. Journal of Strength and Conditioning Research 21(1):p 37-40, February 2007.

The post Opinion: Can We Stop Mixing Up the Romanian Deadlift and Stiff-Leg Deadlift? appeared first on BarBend.

Launched in Germany in 2017, HYROX has fast become one of the fastest-growing functional fitness sports in the world. Some HYROX races have over 8,000 participants, making it the world’s largest mass-participation fitness race.

Heber Cannon and Marston Sawyers, popularly known as the Buttery Bros, published a video on their YouTube channel explaining the sport of HYROX, featuring elite CrossFitter Mal O’Brien and 2024 HYROX Houston champion Kristi O’Connell. Check out the video below:

[You Signed Up for HYROX — Now What? Here Are 5 Tips to Follow]

A HYROX race tests competitors’ strength and endurance, combining running and functional workout stations. Each race features eight one-kilometer runs interwoven with eight different workout stations, each featuring a different exercise.

HYROX Race

Ski Erg: One kilometer

Sled Push: 50 meters

Sled Pull: 50 meters

Burpee Broad Jumps: 80 meters

Rowing: One kilometer

Farmer’s Carry: 200 meters

Sandbag Lunges: 100 meters

Wall Balls: 75 or 100

HYROX Race Formats

HYROX focuses on inclusion. The race has no time limits and requires no qualification to participate. There are four different race formats to choose from, covering every fitness level.

Open: The standard HYROX race.

Pro: Experienced racers tackle heavier weights.

Doubles: Complete the race as a pair. Run together but split the workload.

Relay: Compete as a team of four. Each team member runs two 1-kilometer rounds and completes two workouts.

The Buttery Bros competed in the mixed relay race in three teams.

Sawyers’ Team

Kristi O’Connell — Five-Time CrossFit Games Athlete

Cooper Marsh — Sports Agent

Keaton Nelligan — Buttery Bros Fan

Cannon’s Team

Lauren Weeks — Three-time HYROX World Champion

Victoria Brickert — Buttery Bros Fan

Gio Benitez — Buttery Bros  Fan

Buttery Bros Producer Julian Marquez’s Team

Mal O’Brien —Four-Time CrossFit Games Athlete

Patrick O’Connell — CrossFit Coach

Megan Ruble — Buttery Bros Fan

After a strong performance in the Doubles race earlier in the day, O’Brien and Sawyers secured second place in their division. Kristi O’Connell competed in the Pro individual’s race, and Brickert, Nelligan, and Patrick O’Connell competed in the Open division. 

After placing runner-up to six-time Fittest Woman on Earth® Tia-Clair Toomey-Orr at the 2022 CrossFit Games, O’Brien withdrew from the 2023 CrossFit season and did not enter the 2024 CrossFit season. She confirmed she is not retired from competitive CrossFit but when she expects to return remains unknown.

O’Connell retired from competitive CrossFit after finishing 13th at the 2022 CrossFit Games. She has since transitioned to hybrid training.

The 2024 HYROX World Championships are scheduled for June 7-9 in Nice, France, and feature a $150,000 prize purse. Prospective HYROX athletes can sign up for races at HYROX.com.

Featured image: @butterybros on Instagram

The post The Buttery Bros Break Down HYROX Racing With Mal O’Brien & Kristi O’Connell appeared first on BarBend.

The 2024 Strongman Champions League (SCL) held a nine-strongman contest in Fort-de-France, Martinique, from April 6-7, 2024. The single-day competition featured five events: Truck Pull, Deadlift, Hercules Hold, Log Lift, and Arm-Over-Arm Pull.

Emerging victorious in dominant fashion was Tristain Hoath of Canada, scoring 46 of a possible 50 points. The full results are below:

2024 Strongman Champions League Martinique Results

Tristain Hoath (CAN) — 46 points

Kelvin de Ruiter (NED) — 36.5 points

Dennis Kohlruss (GER) — 35.5 points

Péter Juhász (HUN) — 34 points

Evans Nana Aryee (GHA) — 32.5 points

Nick Wortham (USA) — 28 points

Mika Törrö (FIN) — 27.5 points

Sean O’Hagan (IRL) — 13 points

Walid Hammoud (FRA) — 13 points

Aurélien Le Jeune (FRA) — withdrew

[Related: 2024 Europe’s Strongest Man Preview]

[Related: ICYMI: Strongman Graham Hicks Is in the Guinness Book of World Records for Deadlifting a Tower Bell]

2024 Strongman Champions League Martinique Event Results

Below are the results for each of the five contested events in Fort-de-France:

Truck Pull

Dennis Kohlruss — 34.25 seconds

Kelvin de Ruiter — 35.71 seconds

Mika Törrö — 37.20 seconds

Nick Wortham — 37.75 seconds

Tristain Hoath — 39.26 seconds

Péter Juhász — 39.45 seconds

Sean O’Hagan — 45.27 seconds

Walid Hammoud — 46.57 seconds

Evans Nana Aryee — 50.34 seconds

Aurélien Le Jeune — withdrew

Deadlift

Tristain Hoath — 16 reps

Evans Nana Aryee — 15 reps

Kelvin de Ruiter — 13 reps

Nick Wortham — 12 reps

Péter Juhász — 11 reps

Dennis Kohlruss — Nine reps

Mika Törrö — Six reps

Walid Hammoud — Five reps

Sean O’Hagan — did not attempt

Aurélien Le Jeune — withdrew

Hercules Hold

Tristain Hoath — 37.67 seconds

Evans Nana Aryee — 33.67 seconds

Kelvin de Ruiter — 26.65 seconds

Péter Juhász — 23.33 seconds

Mika Törrö — 21.27 seconds

Nick Wortham — 21.03 seconds

Dennis Kohlruss — 7.09 seconds

Sean O’Hagan — 6.07 seconds

Walid Hammoud — 5.31 seconds

Aurélien Le Jeune — withdrew

Log Lift

The log lift event featured a 140-kilogram log for reps within a 60-second time cap.

Tristain Hoath — Seven reps

Dennis Kohlruss — Six reps (T-second)

Evans Nana Aryee — Six reps (T-second)

Péter Juhász — Five reps

Nick Wortham — Four reps

Kelvin de Ruiter — Two reps (T-sixth)

Mika Törrö — Two reps (T-sixth)

Walid Hammoud — One rep

Sean O’Hagan — no lift

Aurélien Le Jeune — withdrew

Arm-Over-Arm Pull

Tristain Hoath — 29.27 seconds

Kelvin de Ruiter — 36.23 seconds

Dennis Kohlruss — 35.41 seconds

Péter Juhász — 33.12 seconds

Evans Nana Aryee — 38.14 seconds

Nick Wortham — 49.19 seconds

Mika Törrö — 36.55 seconds

Sean O’Hagan — 36.24 seconds

Walid Hammoud — 10 meters

Aurélien Le Jeune — withdrew

More Strongman Content

Mateusz Kieliszkowski Withdraws from 2024 Europe’s Strongest Man Citing Achilles Injury

Mitchell Hooper and Dr. Mike Israetel Dissect Training for Size Versus Strength

The 2024 Rogue Invitational Will Feature Debut of Strongwoman Competition

Featured image: @strongman_hoath on Instagram

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