Adding an elliptical to your home gym can provide you with a low-impact means to strengthen your heart, improve your sleep quality, and aid in weight management. (1) But even the best ellipticals require a little TLC to keep things operating smoothly. As such, you’ll need to brush up on how to clean ellipticals to protect your investment. 

Like treadmills and exercise bikes, these machines can get sweaty post-workout. Over time, this can result in corrosion to a machine’s frame, not to mention the spread of bacteria. When wiping your exercise equipment down, you’ll want to be careful of its motor and electrical parts. You’ll also want to be prepared for regular maintenance, such as lubricating and tightening parts, that can keep your elliptical elliptical-ing for years to come. 

Elliptical Maintenance Tools

“Ellipticals are a wonderful option for individuals who want to increase their cardio exercise volume but need a low-impact way to do it,” says Amanda Capritto, CPT, CES, CNC, CF-L1, CSNC. Ellipticals are among the best cardio machines because of this low-impact nature, as well as their ability to incorporate your upper body into your cardio workout via their moveable arms. Luckily, you won’t need much to maintain this exercise equipment, and you may have many of the necessary tools already in your home. However, it’s important to make sure you’re not using harsh or abrasive cleaners on your equipment.

List of Basic Maintenance Tools

Microfiber cloth, sponge, or disinfecting wipes without harsh chemicals like ammonia, bleach, or alcohol

Warm water or cleaning solution without harsh chemicals like ammonia, bleach, or alcohol

Allen key, wrench, screwdriver, or whatever you’ll need to tighten loose screws, bolts, and parts

Silicone-based lubricant

Vacuum cleaner with a brush attachment

Before you try to clean your elliptical, read the owner’s manual for any specific details on how to clean and maintain your equipment. Some user manuals will recommend specific products, discourage other products (like glass cleaner or harsh chemicals), and suggest frequency of cleaning and maintenance. Using the wrong products to clean your elliptical can potentially void your warranty, so it’s important to know what’s expected and recommended for you to do.

Daily Elliptical Cleaning and Maintenance

Just like when you’re at the gym, you should also wipe down your home machine after every workout. Before you clean your elliptical, it’s best to turn off the machine and unplug the power cord from its power source. This can help avoid dangerous shocks or shorting of the equipment.

Wipe Down

With a damp, soft cloth, wipe down the console and handlebars, making sure to pick up any dust, debris, or sweat splatters you can see. It’s best to use a lint-free cloth or microfiber towel, but it’s not the worst thing in the world to use a paper towel. 

Screen and handles on the NordicTrack AirGlide 14i elliptical.

Also, be careful not to drench the console or mechanical components. If you’re using a spray bottle, it’s best to just spray your cloth rather than the machine. This way, you can limit how much water is used and stay in control of what gets wet.

What Not to Use

Avoid using household or commercial cleaning products on your elliptical. These often contain harsh chemicals, which can damage your equipment over time. You’re also in direct contact with your elliptical, so any residual cleaning product on the machine can be transferred onto you.

If your elliptical has a touchscreen, you’ll also want to avoid using glass cleaner since this can damage the protective layer of the screen and affect the touchscreen’s functionality. (3)

Weekly Elliptical Cleaning and Maintenance

Whether you’re the proud owner of a commercial elliptical or you’ve got a budget buy from a guy who knows a guy, routine maintenance can prolong the lifespan of your fitness equipment. In addition to your daily wipe-down, you’ll want to inspect your machine weekly for wear and tear. This is just a quick inspection, but it can help you detect early signs of issues before they become full-blown problems.

Inspection

Do a visual inspection of your machine from top to bottom. This includes scanning the handles and pedals for signs of wear and checking bolts and screws for tightness. Some parts may become loose throughout the week, and this is your opportunity to tighten everything up. To make those adjustments, you’ll need a set of Allen keys, a screwdriver, or a wrench to tighten your gear.

It’s also a good idea to check beneath the machine to make sure the floor is handling your fitness routine as well as you are. If divots are forming where the elliptical touches the floor, you’ll want to invest in an exercise mat to help prevent further damage. 

[Related: The 6 Best Treadmill Mats]

Monthly Elliptical Cleaning and Maintenance

Ellipticals have many moving parts, and keeping your machine’s nooks and crannies from filling up with dirt, dust, or crumbs (anyone else sneak a cookie mid-workout?) can result in parts that don’t operate as they should. 

Vacuum the Mechanics

With a slim handheld attachment on your vacuum cleaner, suck up any debris or dust that’s built up around the base, on the rails, or in crevices on your elliptical. This schmutz can attach itself to any of the parts of your machine that are lubricated, which can spell trouble for moving parts. 

Clean the Belt

The drive belt on the elliptical takes a lot of wear and tear, so it’s important to keep it clean and up for the task. Once you’ve located the belt on your machine, clean out any dust or debris using a handheld attachment on your vacuum. You can then wipe down the belt with a damp cloth, making sure to allow the belt sufficient time to air dry before you next use your elliptical.

Rails and Wheels

If you don’t regularly clean your elliptical, you may start noticing thumping or squeaking coming from your machine — a morning workout’s nightmare when you’re trying not to wake the whole house. If you’ve inspected that all the hardware is tightened, the culprit may be buildup on the rails. Clean the rails and wheel with a microfiber or lint-free cloth and rubbing alcohol. If there’s stubborn buildup, try using a fingernail or a piece of plastic to scrape off the grime. 

Just be sure to avoid using anything with metal to scrape off this buildup, as this can damage your equipment. Once cleaned, apply a small amount of lubricant, wiping off the excess.

Biannual Elliptical Cleaning and Maintenance

The pedals on your elliptical machine generate friction throughout your workout. To prolong the life of your machine, lubrication every four to six months can help provide a smooth operation. Here are the steps to lubricating your elliptical. 

The rollers and rail on your elliptical should be lubricated every 4 to 6 months.

Apply one of the best lubricants for ellipticals to the rails or ramps where the foot pedals slide.

Add some of that lubricant onto the ball bearings where the wheel, which allows the foot pedals to slide, is housed.

Wipe the areas you lubricated with a dry cloth to remove any excess.

How Often Should You Clean Your Elliptical?

You’ve likely spent a good chunk of cash on your elliptical, so you’ll want to protect that investment by taking care of your equipment. Wiping down your machine after each use is the best way to maintain your equipment since sweat, which contains salt and minerals, is incredibly corrosive to metal. (4) 

Additionally, some minor weekly, monthly, and biannual maintenance should be expected to keep your gear as good as new, including a more detailed inspection, cleaning, vacuum, and lubrication. 

Owning an elliptical requires a commitment to maintain the machine. If you don’t think you can keep that commitment, you may want to reconsider bringing one of these cardio powerhouses into your home. “Machines require maintenance, such as cleaning and lubrication,” says BarBend expert reviewer Amanda Capritto,  CPT, CES, CNC, CF-L1, CSNC.“It’ll be helpful to understand the maintenance requirements ahead of time, so you don’t purchase something you can’t keep up with.” 

Of course, even when you take incredible care of your cardio equipment, parts will eventually wear out and need replacing. As you inspect your gear, keep an eye on parts that are showing signs of wear and tear, so you can be proactive in finding replacement parts. 

Continuing to use your elliptical with damaged parts can lead to other parts of your elliptical becoming damaged as well. You’ll want to keep a keen eye on the belt or resistance motor, as these are two key components you’ll want to be replaced as soon as possible when they begin to deteriorate.

Final Thoughts

Cleaning your elliptical is preventative maintenance, and the minor effort put in to wipe down, vacuum, and lubricate various components will help keep your machine from breaking down, making noise, and requiring expensive maintenance down the road. 

If you’ve managed to design a home workout routine that you’ve been sticking to like glue (you go Glen Coco), there’s nothing worse than your gym equipment falling apart and derailing your momentum. By following these maintenance guidelines, you’ll be setting yourself up to have an elliptical that’ll last. 

FAQs

References

Mahindru, A., Patil, P., & Agrawal, V. (2023). Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus, 15(1), e33475. https://doi.org/10.7759/cureus.33475

Olsen, M., Campos, M., Lohning, A., Jones, P., Legget, J., Bannach-Brown, A., McKirdy, S., Alghafri, R., & Tajouri, L. (2020). Mobile phones represent a pathway for microbial transmission: A scoping review. Travel medicine and infectious disease, 35, 101704. https://doi.org/10.1016/j.tmaid.2020.101704

Invisible Glass. What Should You Not Use Glass Cleaner On? https://invisibleglass.com/blogs/news/what-should-you-not-use-glass-cleaner-on

COLLINS K. J. (1957). The corrosion of metal by palmar sweat. British journal of industrial medicine, 14(3), 191–197. https://doi.org/10.1136/oem.14.3.191

Machinery Lubrication. Can WD40 be Used as a Bearing Lubricant? https://www.machinerylubrication.com/Read/28893/wd40-bearing-lubricant#:~:text=While%20most%20lubricants%20are%20formulated,rapidly%20if%20used%20at%20even

The post How to Clean Ellipticals: Clean, Mean, Low-Impact Machines appeared first on BarBend.

The 2024 St. Louis Pro is set to take place on Saturday, April 27, 2024, in St. Louis, MO. It will feature IFBB Pro League Men’s Physique and Women’s Physique competitions.

Twenty competitors in total will cross the stage and face the judges with hopes of winning and punching their ticket to compete at the 60th Olympia Weekend in Las Vegas, NV, on Oct. 10-13, 2024.

2024 St. Louis Pro Rosters

The rosters for both contests are below with names in alphabetical order.

Men’s Physique

Dustin Alvis (United States)

George Brown (United States)

Jamal Everette (United States)

Hossein Karimi (Iran)

Michael Mayers (United States)

John Murphy (United States)

Dustin Nahale (United States)

Jonathan Owens (United States)

Steve Ralos (United States)

Gerardo Reyna (Mexico)

TJ Terry (United States)

Micah Thomas Jr. (United States)

Kimani Victor (Canada)

Roy Williams (United States)

Travis Yow (United States)

Women’s Physique

Marketa Hildreth (United States)

Marika Jones (United States)

Virginia Macon (United States)

Natalie Rae Wolfe (United States)

Brandi Jo Zirkelbach (United States)

[Related: Taste Will Tennyson’s 3 High-Protein Dessert Recipes (French Toast Bagels!)]

[Related: Samson Dauda’s Off-Season Arms & Shoulders Workout]

Men’s Physique Athletes to Watch

Below are three athletes likely to contend for the title:

George Brown

Brown has been competing in the pro ranks since 2013. He’s won eight pro shows. He has competed on the Olympia stage eight times — his highest finish was sixth in 2016.

Brown’s most recent Olympia appearance was in 2022, when he finished outside the top 15. After taking the 2023 season off, Brown competed in the 2024 Charlotte Pro to a fourth-place. The success and experience make him an early favorite in this contest.

Dustin Alvis

Dustin Alvis ranked fifth in the 2023 St. Louis Pro. He’s earned second place twice this season at the 2024 Charlotte Pro and 2024 Wasatch Warrior Pro. Alvis is in his second pro season and looking for his first pro win.

As Alvis gains more experience and confidence, he’ll show better onstage. This may be the contest where he finally clears his last hurdle and scores the gold.

Hossein Karimi

Iran’s Hossein Karimi is in his third pro season. He already has Olympia experience, finishing outside the top 15 in 2022. He has three pro shows under his belt in 2024. His highest finish was third at the 2024 Tri-City Pro won by Clarence McSpadden.

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The 7 Ways Genetics Impact Bodybuilders, From Pro Coach Joe Bennett

Featured Image: @kinggeorgebrown on Instagram

The post 2024 St. Louis Pro Bodybuilding Show Preview appeared first on BarBend.

Have you ever taken a break from fitness, only to be shocked by how much strength you’ve lost?  

Youtuber Mark Lewis is confronting this exact challenge. After four months away, he’s assessing the damage with a series of revealing tests. 

Can he regain his old form by summer?  Discover the stark reality of fitness decline and the first steps on Mark’s road to recovery.  

Initial Setup: The Strength Tests

Mark’s self-imposed challenge involves ten fitness tests split into two main categories—strength and cardio. 

Today’s focus is on five strength-based evaluations, with each test previously familiar to him, allowing for a direct comparison with past performances.

Bench Press

The bench press is a revealing starting point for Mark. Historically, as someone who stands 6’6″ and weighs over 200 pounds, he has not excelled in this area relative to his size. 

His best record from a couple of years ago was lifting 210 pounds. Today, he begins with 155 lbs, which he lifts smoothly, but as he increases the weight, the challenge becomes apparent. 

At 175 lbs, he hits a wall, marking a significant decrease in his maximum capability. 

Previously, he could handle 210 lbs; now, he struggles with 185 lbs, marking approximately a 15.8% decrease in strength.

Pull-ups

Pull-ups further highlight the impact of Mark’s break from the gym. 

His best at one time was ten reps. Now, warming up with an elastic band, he quickly realizes the gravity of his situation. 

He barely manages one and three-quarter reps—a staggering 82.5% reduction in his pull-up capability. 

This test not only reflects a loss in strength but also an increase in body weight, severely affecting his performance.

Dips

Dips, which used to be a stronger area for Mark compared to pull-ups, also tell a story of significant fitness decline. 

Previously, he could add an extra 10-20 lbs to his dips, reaching up to 12 reps easily. 

Today, he manages only four solid reps without additional weight. This roughly 66.7% decrease in performance is a stark indicator of how fitness levels have changed.

Cardiovascular and Power Assessment

Mark’s next video will delve into the cardio and power aspects of his fitness journey. 

A brief preview reveals a 30% decrease in his maximum cycling sprint power—from a peak of 1,523 watts down to 1,090 watts. 

This decline underscores not just a loss of strength but also diminished explosive power, crucial for high-intensity activities.

Reflections and Path Forward

Confronted with these results, Mark is introspective yet motivated. 

He is faced with the hard truth of his physical regression but also sees a clear path to regaining his former stature. This journey, though filled with challenges, is about more than just numbers. 

It’s about reconnecting with a passion for fitness and pushing the limits of personal achievement.

Watch the video:

Conclusion: A Call to Resilience

As Mark continues to document his progress in reclaiming his fitness, he invites his audience to reflect on their own health journeys. 

The next installment will cover his cardiovascular tests, providing further insights into his overall fitness and strategies for improvement.

Mark’s journey is a testament to resilience and determination. Join him as he strives toward recovery, inspiring others to embrace their fitness challenges with courage and perseverance.

Maintaining a workout routine while traveling can be challenging. The reigning Men’s Physique Olympia champion Ryan Terry published a video on his YouTube channel sharing his jet-lag-busting travel workout routine from South Korea.

At this point in the off-season, Terry trains each muscle group twice weekly. However, this split changes when he transitions to prep for his first Olympia title defense, set for Oct. 10-13, 2024, in Las Vegas, NV. 

Ryan Terry’s Biceps, Triceps, and Abs Travel Workout

Here is a summary of Terry’s 45-minute training session:

Giant Set — GHD Crunches, Preacher Curls, Oblique Crunches & Parallel Bar Dips

Superset — Cable Tricep Pushdowns & Rope Curls

Superset — Weighted Crunches & Oblique Crunches

Check it out below:

[Related: Samson Dauda’s Off-Season Arms & Shoulders Workout]

Giant Set — GHD Crunches, Preacher Curls, Oblique Crunches & Parallel Bar Dips

Terry targets his biceps, triceps, and abs in a giant set — performing three or more exercises consecutively without rest to maximize efficiency. The British bodybuilder opened with GHD crunches to bias his midline.

With his hips off the bench’s pad and arms crossed over his chest, Terry lowered his torso to nearly 45 degrees before powering to the fully upright position. He employed slow eccentrics during preacher curls and paused in the fully shortened position.

Training in the shortened position can feel like additional stimulus but training in the shortened or lengthened position have both shown to promote hypertrophy for preacher curls. (1)

The 35-year-old transitioned to the oblique machine to train his obliques and serratus anterior. Seated with his chest pressed against the pad, Terry grasped the handles with a neutral grip.

Terry’s chest was at two o’clock on the bench in the starting position. Exhaling forcefully, he initiated a controlled twist, bringing his torso explosively to the left side. After a pause at peak contraction, he slowly and deliberately returned to the starting position. He repeated on the opposing side.

Terry kept his torso upright during parallel bar dips to load the lateral and medial triceps heads. He used a slow rep cadence on the descent and exploded through the concentrics with a pause in the fully shortened position.

Superset — Cable Tricep Pushdowns & Rope Curls

This superset consists of 15 to 20 reps of cable triceps pushdowns followed immediately by rope curls with 30 seconds of rest between sets. Terry grabbed the cambered bar with an overhand grip, keeping his torso upright and elbows tucked to bias the medial and lateral triceps heads. He locked out his elbows at the bottom of his range of motion.

Cable rope curls with a neutral grip target the biceps brachii, brachialis, and brachioradialis. They offer a bigger and thicker aesthetic to the arms. Terry kept his hands close together in the starting position and pulled them apart on the concentric phase to ensure the short bicep head was moving the weight. 

Superset — Weighted Machine Crunches & Oblique Crunches

“Weighted crunches focus on upper and lower abdominals and help build that thickness in the midsection,” said Terry. In each superset, he performed eight to 10 reps using progressively heavier weights. 

Terry performed oblique crunches on a hyperextension bench, focusing on controlled descents to achieve a deep stretch. He recommends performing oblique crunches every three or four weeks, as overdoing them can lead to an unwanted widening of the lower abdominals.

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Reference

Nunes, J. P., Jacinto, J. L., Ribeiro, A. S., Mayhew, J. L., Nakamura, M., Capel, D. M. G., Santos, L. R., Santos, L., Cyrino, E. S., & Aguiar, A. F. (2020). Placing Greater Torque at Shorter or Longer Muscle Lengths? Effects of Cable vs. Barbell Preacher Curl Training on Muscular Strength and Hypertrophy in Young Adults. International journal of environmental research and public health, 17(16), 5859. https://doi.org/10.3390/ijerph17165859

Featured image: @ryanjterry on Instagram

The post Men’s Physique Bodybuilder Ryan Terry’s Arm Workout to Get Jacked While Traveling appeared first on BarBend.

Think you know how to deload for muscle gains? Think again.  Deloading, the process of reducing your workout volume or intensity, is key to avoiding burnout and plateaus.  

But experts like Dr. Mike Israetel and Menno Henselmans are challenging the “standard” rest week, arguing it might actually slow your progress. 

Discover cutting-edge deloading strategies that personalize your recovery based on science, not tradition.

The Concept of Deloading

Deloading refers to a planned reduction in exercise volume or intensity, providing the body a break to recover and prepare for further training. 

Traditionally, deloading is scheduled periodically, such as every fourth or eighth week of a training cycle, and involves reducing workout intensity or taking a complete break. 

This practice, however, is based more on tradition than scientific evidence, leading experts to question and redefine its application.

Expert Insights on Deloading

Dr. Mike Israetel, a prominent figure in the fitness industry, criticizes the conventional wisdom of taking a week-long break. 

He argues that the need for such a prolonged deload period is generally unfounded unless it follows an intense overreaching phase. 

According to him, muscle recovery times for trained individuals typically range from 24 to 72 hours, depending on the workout’s volume and intensity. 

Therefore, a week-long break is often more than what is necessary and could actually hinder progress by causing unnecessary detraining.

Menno Henselmans offers a different perspective with his reactive deloading approach. 

This method suggests adjusting the deload based on specific muscle group recovery and individual performance metrics rather than following a predetermined schedule. 

Reactive deloading allows for immediate responses to signs of under-recovery, such as a noticeable decrease in performance, by reducing the workout load or skipping sets for specific muscle groups, thus preventing overtraining while minimizing downtime.

Scientific Perspective

Recent studies and expert opinions support more flexible and responsive deloading strategies. 

There is little evidence to suggest that a rigid, one-week deload is necessary for most athletes.

 Instead, research points towards the effectiveness of shorter or targeted deloads that are adapted based on the athlete’s recovery status and training intensity. 

This approach not only prevents potential overtraining but also ensures that athletes remain engaged and do not lose significant progress during extended breaks.

Practical Deloading Strategies

For athletes looking to integrate deloading into their routine, the following strategies can be effective:

Monitor Performance Closely: Use performance metrics to gauge when a deload might be necessary. If performance decreases consistently, it might indicate a need for reduced load or intensity.

Implement Reactive Deloads: Adjust training based on real-time recovery needs. For example, if an athlete is struggling with a particular set or workout, reducing the volume immediately rather than waiting for a scheduled deload week can be beneficial.

Customize Deloads for Individual Needs: Different muscle groups may recover at different rates. Tailoring deload periods to specific muscle groups can prevent generalized fatigue and promote better overall recovery.

Conclusions

Deloading is an essential component of any comprehensive strength training program, but its traditional one-size-fits-all approach is increasingly being questioned. 

The insights from Dr. Mike and Menno Henselmans highlight the importance of a more personalized, scientifically-backed approach to deloading. 

By adopting strategies that are responsive to individual needs and recovery times, athletes can maximize their training outcomes while minimizing the risk of injury and overtraining.

This exploration into effective deloading practices underscores the evolving nature of fitness strategies and the ongoing need to adapt and refine training methodologies based on emerging research and expert insights. 

As the science of fitness progresses, so too will the approaches to ensuring athletes can train smarter, recover faster, and perform at their best.

Have you ever wondered if you’re aging faster or slower than you should be? It turns out the number of birthdays you’ve had isn’t the whole story. 

Your biological age is a far more telling measure of your body’s true condition.  Understanding your biological age could be the key to adding not just years to your life, but vibrant, healthy years. Intrigued? 

Let’s explore how your genes, lifestyle, and cutting-edge science all play a role in how fast you truly age.

Understanding Biological Age

Biological age differs from chronological age in that it reflects how quickly an individual’s body is aging internally, influenced by genetics, lifestyle, and environmental factors. 

Dr. Aditi Gurkar’s personal insights into this concept were shaped by contrasting experiences within her own family. Her grandmother, despite living to 83, spent her last years in a deteriorated state, while her grandfather, also 83, remained active and engaged until his passing. 

This disparity highlights the critical need to understand and measure biological age—not just to extend life, but to enhance the quality of it. 

As populations age globally, this understanding becomes crucial for societal well-being across various domains, including healthcare, economics, and social services.

Genetic Factors in Aging

While it’s tempting to attribute longevity and healthy aging purely to genetics, the reality is more complex. 

Early research in the 1990s began to unravel genes associated with extended lifespans in organisms like roundworms, suggesting a genetic basis for aging. 

Subsequent studies have identified several genes linked to longevity and resilience against stress. 

However, identical twin studies remind us that genes don’t tell the full story; they likely contribute just 20% to 30% of our biological aging process, underscoring the substantial influence of non-genetic factors.

Environmental and Lifestyle Influences

Lifestyle choices and environmental conditions play a pivotal role in shaping our biological age. 

Observations from regions known as “blue zones”—areas where people live exceptionally long and healthy lives—highlight the importance of diet, regular physical activity, and robust social ties. These factors collectively foster a lower biological age and a higher healthspan. 

Additionally, the negative impacts of social isolation on health further illustrate how our social environment influences aging.

Techniques to Measure Biological Age

Current scientific endeavors are focused on identifying reliable biomarkers that can predict an individual’s health trajectory more accurately than chronological age. 

Promising avenues include epigenetic clocks, which measure DNA methylation patterns, and the study of senescent cells—often referred to as “zombie cells”—which accumulate with age and contribute to chronic inflammation and tissue deterioration. 

Understanding and measuring these markers can potentially lead to earlier interventions in the aging process, enhancing both longevity and quality of life.

Implications and Future Directions

The ability to detect and possibly modulate the rate of biological aging has profound implications. 

It offers a pathway to not only extend life but to ensure that those extra years are lived in good health. This shift in focus from merely treating age-related diseases to enhancing resilience and functional capacity can significantly impact how we approach aging as a society. 

The quest for a “fountain of youth” continues in scientific circles, with research gradually unveiling methods that may slow or even reverse aspects of the aging process.

More Info:

Conclusion

Biological age serves as a critical indicator of how well we are truly aging, beyond the simple tally of years. 

By understanding and potentially controlling our biological aging processes, we can aspire to not just a longer life, but one filled with vigor and purpose. 

As we advance in our ability to gauge and influence this complex process, we open up new possibilities for health and wellness across the lifespan, promising a future where age might truly become just a number.

The reigning Arnold Classic Physique champion Wesley Vissers has taken it upon himself to divulge his secrets for sculpting biceps reminiscent of classic bodybuilders of the sport’s Golden Era. While many bodybuilders boast sizable arms, the distinct Golden Era biceps of the ‘80s, renowned for their peak and width, remain elusive to most. 

In a video posted to his YouTube channel, Vissers shared his top three exercises for biceps development, along with detailed instructions on how to execute them for effective results.

[Related: The Best Biceps Exercises + Workouts to Try During Your Next Arm Day]

Vissers’ 3 Top Biceps Exercises 

Biceps Cable Curl

Concentration Curl

Hammer Curl

Biceps Cable Curl

Vissers sets the pulley at hip height for cable curls to train the biceps in their lengthened position. He performs reps standing and facing away from the cable stack.

“The contraction has minimal tension”, Vissers says. There is more tension at the stretch; better growth…more stimulus.”

Vissers performs 12-20 repetitions across two to three sets. Since the biceps are a smaller muscle group, Vissers doesn’t train them to excessive strain, but he does train them to failure as they induce minimal fatigue.

Concentration Curl

Vissers performs concentration curls emulating Arnold Schwarzenegger — standing reps. Vissers works in the 12-20 rep range for two to three sets, pushing to near failure for maximum stimulus.

Hammer Curl

Vissers advocates a traditional approach to hammer curls, utilizing dumbbells to target the brachialis. He maintains a natural arm position with a slight hip hinge to prevent elbow discomfort.

Vissers ensures completes hammer curls through his full range of motion. He sticks to two to three sets within a 12-20 rep range, performing the exercise unilaterally and beginning with the weaker arm. This helps in correcting muscle imbalances between the arms.

[Related: The Best Dumbbells For Any Budget and Fitness Goal]

Vissers shares techniques for effectively training forearms during hammer curls: maintain a straight wrist to maintain stimulus on the forearms. “Keep the wrist straight on the forearm to ensure forearm contraction,” he says.

Vissers’ Biceps Training Tips

Here’s how Vissers optimizes his biceps training:

Train Back First to Warm-Up

Vissers prefer training biceps after a back workout. His back training mainly features compound exercises, effectively warming up the biceps.

Train at an Extended Muscle Length

Vissers explains that muscle growth accelerates with heightened tension in the lengthened position. The science supports his take: enhanced [biceps and brachialis] adaptation, including size augmentation, occurs when performing exercises at extended muscle lengths. (1)

Increase Training Frequency 

Vissers recommends distributing numerous sets throughout the week rather than condensing them into a single training session. He performs approximately four to six working sets during each biceps session.

Focus on the Short Biceps Head & Brachialis

Vissers prioritizes training the short biceps head (outer head) as the short head offers a more pronounced biceps peak.

Vissers explains that the brachialis visually enhances the width of biceps when viewed from the front. Located between the biceps and triceps, the brachialis, when developed, exerts outward pressure on the biceps, thus increasing their apparent width.

Use Proper Form

Maintaining proper form when training biceps may require using lighter weights. Heavier curls often lead to surrounding muscles compensating, which detracts from the training’s effectiveness. The objective is to isolate the biceps as much as possible.

More Bodybuilding Content

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References

Sato, S., Yoshida, R., Kiyono, R., Yahata, K., Yasaka, K., Nunes, J. P., Nosaka, K., & Nakamura, M. (2021). Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms. Frontiers in physiology, 12, 734509. https://doi.org/10.3389/fphys.2021.734509

Featured image: @wesleyvissers on Instagram

The post Wesley Vissers’ Top 3 Exercises to Build Golden Era Biceps appeared first on BarBend.

The new research could have important implications for fitness brands looking to motivate more people to get moving

Gamified, point-earning strategies and small financial incentives can encourage increased physical activity, especially when the two are combined, according to new research. 

An 18-month study presented this month at the American College of Cardiology’s Annual Scientific Session examined the effect that earning points or small amounts of money had on the physical activity of people who either have cardiovascular disease or are at high risk.

“This is one of the largest and longest-duration randomized trials of a home-based intervention to promote physical activity,” said Alexander Fanaroff, MD, assistant professor of medicine at the University of Pennsylvania Perelman School of Medicine and lead author of the study.

“Our findings show that interventions based on techniques from behavioral economics can achieve and sustain increased levels of physical activity in a population with risk factors for cardiovascular disease and could be another tool to help reduce cardiovascular risk,” Fanaroff added.

Inside the Study

The study’s 1,062 participants (with a median age of 67) were given a wearable device to track their daily steps and choose an increased step goal before being assigned to one of four groups: control, gamification, monetary reward or a combination of gamified points and small sums of money.

The control group only received daily text messages notifying them of their daily step count from the day before, whereas those in the gamification group participated in a weekly game where they received 70 points weekly. They would retain their points if they met their step goal, but if they didn’t, they’d lose ten points.

Those in the financial incentive group received $14 in a virtual account weekly. Each day they didn’t meet their step goal, they’d lose $2, but the balance would remain static if they met their goal. The combination group received both the gamified points experience and “loss-framed” financial incentives. Like the control group, the intervention participants received daily text messages on their status and a note of encouragement.

“In all three intervention arms, we observed an increase in daily steps of about 10% more than control from a baseline of about 5,000,” Fanaroff said.

The takeaway, though, is that the combination of earning points and small sums of money prompted participants to not only increase their daily step count but sustain the increase for a year, according to the study’s researchers. 

“The gamification and financial incentives interventions were equally effective, but the combined intervention was significantly more effective than either intervention alone,” Fanaroff said.

Numerous companies have leaned into fitness gamification as a motivational and engagement tool including Quell, Zwift and Supernatural, a popular VR fitness app from Within that Mark Zuckerberg and Meta acquired after a battle with FTC.

Move It or Lose It?

The study’s findings also spell good news for apps like DietBet, WayBetter and HealthyWage, which use cash payouts as an incentive towards weight loss goals. Another company, Sweatcoin, rewards users for walking and running with a digital currency that can be spent on various products or donated to a selected charity. 

Users of such platforms typically place a bet that they will lose a certain amount of weight within a set time frame. If they hit their goal, they get their money back, but they can win more if they go above their goal. However, if they don’t meet their weight loss goal, they will lose their initial bet. The majority of financially incentivized weight loss apps also have group contests available where participants encourage one another, and winners split the pot. 

“Weight Wagering” apps are not without criticism. They have come under fire from dieticians who say they can promote unhealthy eating and excessive weight loss in a short amount of time while also questioning the long-term sustainability of weight loss that’s been motivated by a money-driven contest.

Other apps, like Achievement, take a more holistic approach — allowing users to earn points for physical activities or even meditation and sleep. The points can then be redeemed for a cash reward.

Read the full study here.

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