Canadian strongman Mitchell Hooper transformed from a 220-pound marathon runner to a 320-pound powerhouse. He earned the nickname “Moose,” and in just three years packed on 100 pounds and won every major strongman contest the sport offers, including World’s Strongest Man (WSM), Strongest Man on Earth, Arnold Strongman Classic, and Rogue Strongman Invitational.

On Oct. 5, 2024, Hooper share his methods for bulking effectively while staying in shape.

[Related: Tom Stoltman Reveals New Strongman Coach and Future Competition Schedule]

1. Calories and Bulking 

The key to getting jacked is calories. You can have the best workout program, but if you don’t eat enough, you won’t grow. This usually means consistently consuming more calories than your body burns. 

The scale will tell you what your calories should be.

—Mitchell Hooper

Regularly weighing yourself is the only way to achieve a consistent number. If the dial isn’t moving, eat more. 

Bulking has its complexities, though. The sweet spot of gaining weight while controlling fat gain is typically between 300-500 extra calories per day, based on 3,500 calories equaling one pound. (1)

If you eat an additional 500 calories daily, you’ll gain one pound per week, in theory. But calories can be a complicated subject. It’s also important that macronutrients (protein, carbs, and fat) are roughly dialed in while consuming nutrient-rich foods to utilize those macros. 

2. Hooper’s Bulking Nutrition Tips 

One can eat in bulk in many ways, but ultimately, muscle gain comes down to consistency. That said, eating enough healthy calories every day can become arduous. Hooper shared his mass gain shake recipe to cram calories in more easily.

2 cups of whole milk

2 scoops whey protein powder

2 tbsp peanut butter 

Medium banana

¼ cup oats

Tbsp honey

¼ avocado

This shake totals 1,100 calories, 79 grams of protein, 101 grams of carbs, and 45 grams of fat. It can be modified to suit caloric needs but offers a great balance of macros. 

Speaking of macros, one gram of protein per pound of body weight is generally recommended to support muscle growth. Adequate protein intake has been shown to protect against fat gain during bulking.

Hooper suggests high carbohydrates, aiming for 60 percent or more of your macro intake. Carbs play a key role in performance ability. (2) Fat should make up the remaining calories.

3. Hooper’s Training Tips for Muscle Gains

Eating lots of calories builds muscle only when paired with intense training. The Moose highlighted key techniques to maximize gains, according to science. (3)(4)(5)(6)(7)

Ensure muscles are stretched during the exercise.

Progressively increase resistance and repetitions. 

4. Preventing too Much Fat Gain

Bulking and some fat gain go hand-in-hand, but many use their “bulking phase” as an excuse to overeat. Too much of a caloric surplus causes excess fat gain, which offers little benefit.

Hooper insists that fitter people gain less fat during a bulk. The right cardio may be key.

You can improve aerobic fitness without doing too much cardio.

Hooper is a proponent of Tabata high-intensity interval training [HIIT], or 20-second bouts all-out activity, followed by ten-second rests.

“Going hard for two minutes can have an extremely potent effect on cardiovascular fitness and will not result in a huge caloric burn,” shared Hooper. “You’ll turn yourself into a fat-burning machine.”

5. Key Recovery Habits 

Without proper sleep and stress management, optimal performance is challenging. Active people generally require more sleep, recommending eight to 10 hours. Mental stress affects recovery, training, eating, and motivation. While exercise offers cognitive benefits, it’s often not enough on its own.

6. How Much Weight to Gain on a Bulk?

The objective should be around one to two pounds per week regardless of who you are.

—Mitchell Hooper

That is typically the upper limit of quality gains. However, many might argue that adding one to two pounds weekly will be mostly fat, especially for natural, trained athletes. Beginners, some intermediates, detrained individuals, and chemically enhanced lifters are usually exceptions. 

That said, how much muscle you can gain isn’t an exact science. Many factors influence the rate of lean mass gains. Using a scale, the mirror, and occasional body fat measurements are most helpful in gauging progress.

References

Leaf A, Antonio J. The Effects of Overfeeding on Body Composition: The Role of Macronutrient Composition – A Narrative Review. Int J Exerc Sci. 2017 Dec 1;10(8):1275-1296. PMID: 29399253; PMCID: PMC5786199.

Mata F, Valenzuela PL, Gimenez J, Tur C, Ferreria D, Domínguez R, Sanchez-Oliver AJ, Martínez Sanz JM. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients. 2019 May 16;11(5):1084. doi: 10.3390/nu11051084. PMID: 31100798; PMCID: PMC6566225.

Maeo, S., Wu, Y., Huang, M., Sakurai, H., Kusagawa, Y., Sugiyama, T., Kanehisa, H., & Isaka, T. (2023). Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position. European journal of sport science, 23(7), 1240–1250. https://doi.org/10.1080/17461391.2022.2100279

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

Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of strength and conditioning research, 37(9), 1746–1753. https://doi.org/10.1519/JSC.0000000000004460

Zabaleta-Korta A, Fernández-Peña E, Torres-Unda J, Francés M, Zubillaga A, Santos-Concejero J. Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women. J Hum Kinet. 2023 Jul 15;87:259-270. doi: 10.5114/jhk/163561. PMID: 37559762; PMCID: PMC10407320.

Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.

Featured image: @mitchellhooper on Instagram

The post Mitchell Hooper’s Top 6 Bulking Tips, Plus a Protein Shake Recipe appeared first on BarBend.

Bigger arms aren’t just for show—they boost strength and enhance your overall physique. But if you’ve been stuck doing endless curls without seeing results, you might be missing key strategies that speed up muscle growth. In this article, we’ll cover **4 proven tips** that can fast-track your arm gains, from maximizing compound lifts to boosting recovery. These science-backed methods will get you bigger arms **faster** than you thought possible. Keep reading to find out how to transform your training routine and see real progress!

1. Prioritize Compound Movements for Maximum Muscle Activation

Why Compound Lifts Work

Compound exercises engage multiple muscle groups, allowing you to activate more muscle fibers in each movement. Exercises like the bench press, pull-ups, and rows recruit the biceps and triceps, making them highly effective for arm growth. By training larger muscle groups simultaneously, you can create a higher hormonal response, boosting muscle-building potential throughout your body.

Key Compound Exercises

Bench Press and Dips: While the bench press is commonly viewed as a chest exercise, it also significantly targets the triceps. Similarly, dips engage the chest, triceps, and shoulders, making them a fantastic upper-body movement for arm growth.

Pull-Ups and Rows: Pull-ups, particularly with an underhand grip, hit the biceps along with the back muscles. Rows, whether barbell or dumbbell, also heavily activate the biceps and forearms.

Scientific Insight

Research suggests that compound movements stimulate a higher level of muscle activation and hypertrophy compared to isolation exercises. A study published in the Journal of Strength and Conditioning Research found that multi-joint exercises like rows and presses activate more muscle fibers and contribute to greater overall muscle growth.

Pro Tip

Incorporate progressive overload into your compound lifts by gradually increasing the weight over time. This ensures your muscles are consistently challenged, leading to faster growth.

2. Focus on Eccentric Training for Enhanced Muscle Damage

What is Eccentric Training?

Eccentric contractions occur when a muscle lengthens under tension. This “negative” phase of a movement is a key driver of muscle damage, which triggers muscle repair and growth. For example, when lowering the barbell during a bicep curl, your biceps are working eccentrically.

Scientific Backing

Studies show that eccentric training can lead to more muscle damage, which in turn promotes greater hypertrophy. According to research published in Frontiers in Physiology, eccentric movements can increase muscle protein synthesis and lead to superior muscle gains compared to concentric-only training.

Practical Tips

Slow Negatives: Incorporate slow, controlled eccentric phases in your exercises. For instance, take 3–5 seconds to lower the bar during curls or tricep extensions.

Exercise Examples:

Bicep Curls: Focus on a controlled descent, keeping tension on the muscle for the entire movement.

Skull Crushers: Lower the weight slowly during skull crushers to enhance triceps activation and damage.

Pro Tip

For an advanced technique, try eccentric overload. This involves using a slightly heavier weight than you can lift concentrically and focusing on the eccentric phase (with the help of a spotter if needed).

3. Increase Training Frequency for Optimal Growth

The Role of Frequency in Muscle Growth

Training your arms more than once a week can lead to faster growth, as long as you manage the volume to avoid overtraining. Muscle protein synthesis peaks 24–48 hours after training, so hitting the same muscles again within the week can help maintain that growth phase.

Scientific Insight

Research from Sports Medicine has shown that increasing the training frequency of each muscle group to 2–3 times per week can lead to greater hypertrophy than training once weekly. This is especially true for smaller muscle groups like the arms, which recover faster than larger muscles like the legs or back.

Sample Training Split

Upper-Lower Split: Include biceps and triceps in upper-body workouts and activate them during lower-body compound exercises like deadlifts or squats.

Push-Pull-Legs Split: Hit triceps on push days and biceps on pull days, ensuring consistent arm engagement without overtraining.

Pro Tip

Avoid “junk volume”—perform fewer sets with higher intensity rather than cranking out dozens of half-effort sets. Quality over quantity is key to maximizing your results and preventing burnout.

4. Ensure Adequate Nutrition and Recovery

Nutrition for Muscle Growth

Without proper nutrition, your arm gains will plateau. Adequate protein intake is crucial for muscle repair and growth. Aim for 1.6–2.2g of protein per kilogram of body weight each day. In addition, carbohydrates fuel your workouts and replenish glycogen stores, allowing you to train harder and recover faster.

Supplements like creatine and beta-alanine have been shown to enhance performance and promote recovery. Creatine, in particular, helps increase strength and lean muscle mass, while beta-alanine can delay muscle fatigue during high-intensity workouts.

Rest and Recovery

Muscles grow during recovery, not while you’re working out. Ensuring proper rest, especially sleep, is essential for muscle repair. Research from the Journal of Applied Physiology indicates that sleep deprivation can impair muscle recovery and growth.

Active Recovery techniques such as light cardio or stretching can help improve blood flow to the arms, speeding up recovery. Foam rolling and contrast baths are additional recovery tools that promote circulation and reduce muscle soreness.

Pro Tip

Utilize myofascial release techniques (e.g., foam rolling) to improve muscle recovery and mobility, which will further enhance your performance in the gym.

Conclusion

By prioritizing compound movements, focusing on eccentric training, increasing training frequency, and ensuring proper nutrition and recovery, you can fast-track your arm growth. These four science-backed tips can provide a significant boost, but consistency is key. Stick to these principles, and you’ll notice steady improvements over time.

Bonus Section: Lesser-Known Tips for Accelerating Arm Growth

Isometrics for Increased Time Under Tension

Adding isometric holds—like a static curl at the halfway point—can increase time under tension, promoting muscle growth. This technique improves endurance and adds a new stimulus for muscle hypertrophy.

BFR (Blood Flow Restriction) Training

Blood flow restriction (BFR) training allows you to use lighter weights while still achieving significant arm growth. By restricting blood flow, you trap metabolites in the muscle, which stimulates growth hormone release and muscle hypertrophy.

It’s hard to imagine Olympia weekend without the now-infamous Bikini Division, which rewards beauty, poise, and intense muscular conditioning in women. But before 2010, women’s competitors had three divisions to compete in — Bodybuilding, Figure, and Fitness.

To broaden the competitive pool and create a broader range of physiques, the Olympia introduced the Bikini Division in 2010. Twelve years later, it’s one of the most popular divisions in the sport; 35 women stood on stage at the Orlando Convention Center for the 2021 Olympia, more than any other division.

Nine women have stood on the stage as the champion, with only two having won it more than once. Here’s a look back at every winner over the contest’s history. 

Bikini Olympia Winners

Sonia Gonzalez (2010)

Nicole Nagrani (2011)

Nathalia Melo (2012)

Ashley Kaltwasser (2013-2015)

Courtney King (2016)

Angelica Teixeira (2017-2018)

Elisa Pecini (2019)

Janet Layug (2020)

Jennifer Dorie (2021, 2023)

Maureen Blanquisco (2022)

Lauralie Chapados (2024)

Sonia Gonzalez (2010)

Among the favorites to win the inaugural Bikini Olympia was Nathalia Melo, Jamie Baird, and the popular Amanda Latona. However, “Sonia Gonzalez” will forever follow “who is” if Jeopardy ever gets their act together and adds a Bikini Olympia category.

2010 Bikini Olympia

Sonia Gonzalez

Nathalia Melo

Nicole Nagrani

Nicole Nagrani (2011)

With a year of growth and a strong fanbase supporting the division, the 2011 Bikini Olympia was met with great excitement in Las Vegas, NV. Gonzalez had hoped to become the first two-time champion at that contest, but Nagrani had made significant improvements in conditioning and became the second champion. Notably, Gonzalez dropped to fifth place.

2011 Bikini Olympia

Nicole Nagrani

Nathalia Melo

Dianna Dahlgren

Nathalia Melo (2012)

It’s hard to imagine hearing “and new” with not one but two previous champs returning to the stage. But Nathalia Melo was sick of silver and, in 2012, traded up for gold. Nagrini dropped to second, and India Paulino took bronze.

2012 Bikini Olympia

Nathalia Melo

Nicole Nagrani

India Paulino

Ashley Kaltwasser (2013, 2014, 2015)

Here’s some fun trivia: Aside from the first Mr. Olympia contest, no man has ever won the Olympia on his first try. However, two women have achieved this feat. Cory Everson won her first Ms. Olympia in her debut appearance at the 1984 contest. Ashley Kaltwasser made her Olympia debut at the 2013 Bikini Olympia and left with the gold medal around her neck.

[Related: Best Supplements for Bodybuilding]

Kaltwasser has a few other firsts to her name: She’s the first Bikini competitor to win back-to-back contests, and she’s the first and still the only competitor to have won the show more than three times. Kaltwasser’s last victory at the Olympia was in 2015, but she went on to win 32 contests as of this writing, which is the most out of any athlete in history, male or female. 

2013 Bikini Olympia

Ashley Kaltwasser

Yeshaira Robles

Stacey Alexander

2014 Bikini Olympia

Ashley Kaltwasser

Janet Layug

Stacey Alexander

2015 Bikini Olympia

Ashley Kaltwasser

Janet Layug

Courtney King

Courtney King (2016)

By 2016, Kaltwasser had a white knuckle grip on the Bikini division, and many thought she would go on a Ronnie Coleman-esque streak. However, in 2016, Kaltwasser showed up a tad off, and Courtney King was able to unseat the Bikini Queen.

However, she missed her peak in 2016, and Courtney King looked the best she ever had. Kaltwasser finished fourth behind Angelica Teixeira and India Paulino. As for the new champion, this was her final appearance on the Olympia stage, and she hasn’t competed since winning this title. 

2016 Bikini Olympia

Courtney King

Angelica Teixeira

India Paulino

Angelica Teixeira (2017, 2018)

With King out of the lineup, the 2017 contest was wide open. Brazilian competitor Angelica Teixeira showed up with a few extra pounds of muscle and became the sixth-ever Bikini Olympia winner. Jennifer Ronzitti took the second place position for the first time, and Romina Basulado accepted the bronze medal for third.

Teixeria was even better when she showed up to defend her title in 2018. Once she walked onstage, the battle was clearly for second place. Lauralie Chapados got silver, and Janet Layug finished in the three spot.

2017 Bikini Olympia

Angelica Teixeira

Jennifer Ronzitti

Romina Basulado

2018 Bikini Olympia

Angelica Teixeira

Lauralie Chapados

Janet Layug

Elisa Pecini (2019)

Janet Layug had become the unofficial bridesmaid of the Bikini division, coming close several times to winning the big shows but coming up short in the end. She had won the 2019 Bikini International contest — held at the Arnold Sports Festival USA — and accumulated notable fandom.

[Related: Best Post-Workout Supplements]

Teixeira was the defending champion, and she wasn’t as lean as she had been the previous year. So, Layug placed ahead of her, but Elisa Pecini brought an unbeatable lower body, and the judges rewarded her with the win. Layug finished second for the third time. Teixeira, Chapados, and Jennifer Dorie rounded out the top five.

2019 Bikini Olympia

Elisa Pecini

Janet Layug

Angelica Teixeira

Janet Layug (2020)

The year 2020 was monumental for the Bikini Olympia. The contest was moved to Orlando, FL, due to the COVID-19 pandemic, the contest saw its most star-studded lineup, and Pecini was the defending champion. Former winners Kaltwasser and Teixeira were both in the lineup as well. Then there were top contenders like Layug, Dorie, Chapados, and Etila Santiago.

Despite the circumstances going into the show and the quality of athletes on the stage, Layug finally secured the one title that had long eluded her. She was in the best shape of her life, and it paid off. Dorie and Santiago stood alongside her in second and third, respectively.

2020 Bikini Olympia

Janet Layug

Jennifer Dorie

Etila Santiago

Jennifer Dorie (2021, 2023)

Less than eight months after Layug won the Olympia, she announced that she wouldn’t defend the title in 2021. That meant the door was open for several contenders, including former champions Kaltwasser and Pecini.

Jennifer Dorie set the tone that year by winning the 2021 Bikini International contest, and the momentum carried her from Columbus, OH, to Orlando two weeks later. She held off Chapados to win her first Olympia title.

[Related: Best Casein Protein Powders]

Dorie would fall to second in ’22, but return to claim the title again in 2023, unseating Maureen Blanquisco.

2021 Bikini Olympia

Jennifer Dorie

Lauralie Chapados

Ashley Kaltwasser

2023 Bikini Olympia

Jennifer Dorie

Maureen Blanquisco

Ashley Kaltwasser

Maureen Blanquisco (2022)

The top 10 finishers of the first round moved on to the finals at the Zappos Theater on the evening of Dec. 17, 2022. It was meant to be a four-way race. Ultimately, though, Maureen Blanquisco claimed the title of 2022 Ms. Bikini Olympia.

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Blanquisco defeated powerhouses like Dorie, Kaltwasser, and Chapados to claim her singular Bikini Olympia victory. She would fall to second place one year later.

2022 Bikini Olympia

Maureen Blanquisco

Jennifer Dorie

Ashley Kaltwasser

Lauralie Chapados (2024)

The 2024 Bikini Olympia finals were held at Resorts World Theater in Las Vegas, NV, on Saturday, Oct. 12. Over 50 competitors started the day in prejudging.

Lauralie Chapados and Kaltwasser were in the middle of the final callout, meaning history was guaranteed to be made.

[Related: Best Treadmills]

Either Chapados would win her first Olympia, or Kaltwasser would win her fourth Olympia and secure her 50th career pro win. In the end, Chapados did just enough for the judges to give her the win.

2024 Bikini Olympia

Lauralie Chapados

Ashley Kaltwasser

Jasmine Gonzalez

Featured Images: @nathaliamelofit, @janetlayug, @jenniferdorie_ifbbpro on Instagram

The post Every Winner of the Bikini Olympia appeared first on BarBend.

Like so many others, Jen Powers’ experience with CrossFit started with a profound need to get healthy and change her life. 

At her heaviest, she weighed 325 pounds, was in the ICU, and was on countless medications. 

Like those who find themselves at a crossroads with their health, Powers was left addressing what had brought her to that point in life.

And, spoiler alert, she’s now helping others through a local fitness-themed TV show (also streaming) called Back on Track with Jenn Powers.

[Related: Best Weightlifting Shoes]

From College Softball to Sedentary Life and the Road Back

Powers was a softball player growing up, but with her on-field days behind her, she started gaining weight.

“I lost track of myself,” Powers said in an interview with the Morning Chalk Up.

The day finally came when Powers decided to make a change — she wanted to return to the fitness she had loved when she was younger. 

She initially lost 75 pounds by making better food choices, but then things got a little more complicated.

“I suffered from Lupus, and I wanted to get that under control because I was sick and tired of being sick and tired,” Powers said. “Even though I had lost some weight, I just couldn’t beat the fatigue.”

Powers dug deep into how food intake impacted her gut, knowing that it could help her entire well-being if she addressed those issues. 

“I began looking at my life in an inflammatory sense, addressing more of what I was putting into my body and what it was doing to me,” Powers remembered.

She began to feel better and, with the help of her partner, Sharon, embraced a healthy lifestyle. 

Physical movement started simply, as it usually does for those on a long weight loss journey. She began with short walks on the treadmill, adding minutes slowly as she gained momentum.

Finding Herself Through Struggle

As her health improved, Powers was thrown for a loop when Sharon received the news no one wants to hear.

“My partner got diagnosed with stage IV ovarian cancer. She went through two major rounds of chemotherapy, and the doctor gave her a 10% chance to survive six months,” Powers remembered.

It rocked their world, but looking back, Powers said that it taught her to believe in herself. 

“When the doctor told her the odds, Sharon calmly said those were good odds. She was so calm, believing that she would still beat it,” Powers said.

This response pushed Powers to refocus her entire fitness journey, embracing healing her mind to heal her body and spirit. 

[Related: Best Barbells]

As her partner was fighting cancer, Powers was introduced to the thing that impacted her mind the most – weightlifting.

“There was a CrossFit gym in our small town,” Powers described, “and I walked in and saw everyone with barbells. I was amazed at how strong everyone looked. I loved it.”

Weightlifting completely changed Powers’ body composition and impacted her health. She went from 13 medications to two, all while Sharon was fighting cancer. 

But beyond the physical, it helped the mental, and through Sharon’s journey, Powers knew this was the most important thing to address.

Weightlifting helped Powers process her anxiety: “Listening to the coach explain the breakdown of it…I was in awe. I started light and slowly put the pounds on the bar. For every pound I added, I equated it to, ‘That’s what I had on my body; this is what it felt like to literally carry this weight.’”

Powers had always felt like a lone wolf growing up, but now she knew she had found her pack.

“I started to believe in myself because I touched that barbell. The irony of touching it is that you have to address more than just the physical part – you have to address your fears. You have to make that leap. It is all represented by that that barbell,” Powers said.

A year ago, Powers underwent knee surgery due to the wear and tear on her joints caused by her extra body weight. 

Her surgeon told her she would have to quit lifting entirely, but Powers saw his suggestion as less of a warning and more of a challenge.

“I am intense, and when I believe in something, I want to prove people wrong. On the six-month anniversary of my new knee, I got the silver medal at the USAW Nationals,” Powers said proudly. “I’ve been given this gift that I need to share with others, those with knee replacements or weight issues, or those who think they can’t.”

A New Opportunity

Hoping to share her love for fitness, Powers wanted to set up an at-home gym space where she could film workouts. 

She began calling local communication companies to inquire about production supplies. One call she made was to a TV station in a nearby town in search of some equipment. 

They invited her to check out what they had to see if she could make something work, and in a whirlwind that she still can’t fully explain, Powers now has a TV show.

Powers hosts a local health and wellness show in St. Petersburg, FL, where she brings in fitness collaborators and others who helped her become who she is today.

[Related: Best Weightlifting Belts] 

Back on Track with Jenn Powers can be seen on several streaming services.

She has nothing but big dreams, and it all comes back to Sharon, lying in that hospital bed, fighting cancer.

“When you change your internal energy, you can change the entire world,” Powers said.

More CrossFit Profiles

“It’s Time to Fan the Flame”: Lena Richter Lights a Spark in Huntington Beach

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From Weightlifting to Gym Ownership: Meet Two-Time Olympian and CrossFit Affiliate Owner Wes Kitts

Featured image: @jennpowers_wolf / Instagram

The post Back on Track: How Jenn Powers Went From 325 Pounds to Becoming a Masters Weightlifting Champion appeared first on BarBend.

Introduction

Want to build a fuller, stronger chest that turns heads? The incline dumbbell bench press is the key to targeting your upper chest for balanced muscle growth. In this guide, you’ll discover why this move beats flat bench presses, how to perform it for maximum gains, and the techniques that will fast-track your progress. Ready to take your chest development to the next level? Keep reading to unlock the secrets to explosive results!

Why the Incline Dumbbell Bench Press?

The incline dumbbell bench press is one of the most effective exercises for building the upper chest, specifically targeting the clavicular head of the pectoralis major. While flat bench and barbell presses often focus on the middle and lower parts of the chest, the incline variation ensures balanced development. Plus, using dumbbells offers greater freedom of movement, allowing for a deeper stretch and better contraction, ultimately leading to more muscle growth.

Muscle Groups Targeted by the Incline Dumbbell Bench Press

Primary Muscles

The incline dumbbell bench press primarily targets the upper portion of the pectoralis major, often referred to as the clavicular head. This area is notoriously difficult to build with traditional flat bench presses, making the incline variation indispensable for a well-rounded chest.

Secondary Muscles

In addition to the chest, this exercise also engages the anterior deltoids (shoulders) and the triceps brachii, which are key contributors to pushing movements. The shoulders work hard to stabilize and control the movement, while the triceps assist in extending the arms during the press.

Stabilizer Muscles

Since dumbbells require more control than barbells, several stabilizer muscles come into play. The core, serratus anterior, and forearms work to maintain balance throughout the press, contributing to greater overall muscle activation. Another often-overlooked benefit is the engagement of rotator cuff muscles, which helps protect shoulder joints from injury and promotes joint stability.

Benefits of the Incline Dumbbell Bench Press

Improved Upper Chest Development

Incline pressing angles specifically target the upper chest, which can be underdeveloped in routines that rely solely on flat bench presses. Building this area creates a fuller, more balanced look, especially when it comes to creating a “shelf” for your chest.

Greater Range of Motion

Unlike barbell presses, dumbbells allow for a much deeper range of motion. You can lower the weights past your chest for a more intense stretch and finish with a stronger contraction at the top of the movement. This full range of motion enhances muscle fiber recruitment, boosting growth.

Balanced Muscle Growth

Using dumbbells forces each arm to work independently, ensuring one side doesn’t dominate the movement. This helps prevent muscle imbalances, which can not only affect aesthetics but also lead to uneven strength and potential injuries.

Increased Core and Shoulder Stability

Because of the instability of the dumbbells, the core and shoulders must work harder to stabilize the movement. Over time, this improves overall stability and makes your upper body stronger in more functional, real-world movements.

Versatility

You can adjust the incline to emphasize different muscles. A 30-degree incline is ideal for targeting the upper chest, while increasing the incline shifts more of the workload to the shoulders, allowing for variation in training.

How to Perform the Incline Dumbbell Bench Press Properly

Step-by-Step Guide

Set the Bench Angle: Adjust the bench to an incline between 15-30 degrees. A higher incline recruits more shoulders, reducing chest activation.

Grip and Setup: Grab dumbbells with a neutral grip, place your feet flat on the floor, and create a slight arch in your lower back to maintain stability.

Lift-off and Execution

Press the dumbbells up, palms facing forward.

Lower the weights slowly until they reach your chest, maintaining control.

Push the dumbbells back up, squeezing your chest muscles at the top of the movement.

Common Mistakes to Avoid

Setting the incline too high: If the bench is angled too steeply, your shoulders will take over, limiting chest engagement.

Elbows flaring out too wide: This places unnecessary stress on your shoulder joints and increases the risk of injury.

Using too much weight: When the load is too heavy, form is sacrificed, increasing injury risk and reducing effectiveness.

Pro Tip: Maximize chest activation by maintaining a mind-muscle connection—focus on squeezing your chest at the top of each rep to ensure the pectorals are doing the work.

Effective Training Techniques to Maximize Gains

Progressive Overload

Consistently challenge your muscles by gradually increasing the weight you lift. This keeps your muscles growing and adapting, ensuring long-term gains.

Time Under Tension

Slow down the lowering (eccentric) portion of the movement to create more muscle fatigue. This extended time under tension enhances muscle breakdown, a key trigger for hypertrophy.

Drop Sets

After hitting failure with a heavy weight, immediately reduce the load and continue pressing to push your muscles to their absolute limit. This technique recruits more muscle fibers and promotes growth.

Pyramid Sets

Begin with lighter weights and perform higher reps. Gradually increase the load while reducing reps, which helps stimulate both endurance and strength.

Rest-Pause Sets

Once you reach failure, take a short 15-20 second rest, then perform a few more reps. This method helps you push past fatigue and increase overall muscle engagement.

Supersets with Push-ups

After each set, drop down and perform incline push-ups to failure. This adds extra volume to exhaust the chest and push the muscle fibers to their limits.

Optimizing the Incline Dumbbell Bench Press for Different Goals

For Strength

Focus on heavier weights with lower rep ranges (4-6 reps). Allow longer rest periods (2-3 minutes) between sets to ensure full recovery and maximum force output.

For Hypertrophy

Target moderate reps (8-12) with a controlled eccentric phase. Shorten rest intervals to 60-90 seconds to keep the muscles under stress and stimulate growth.

For Endurance and Muscle Definition

Use lighter weights with higher reps (12-15 reps). Incorporate supersets, drop sets, or rest-pause techniques to push the muscles to fatigue, helping enhance endurance and muscle tone.

Incline Dumbbell Bench Press Variations for Chest Growth

Incline Dumbbell Flyes

This isolation movement allows for a greater stretch and contraction in the upper chest, complementing the press for well-rounded development.

Alternating Dumbbell Press

Press one dumbbell at a time to increase core engagement and promote unilateral strength, helping correct imbalances.

Incline Neutral-Grip Press

A neutral grip can reduce stress on the shoulders while still effectively targeting the upper chest, making it a great option for those with shoulder issues.

One-and-a-half Rep Press

Increase time under tension by performing a half-rep after fully lowering the dumbbells, then pressing all the way back up. This technique is great for emphasizing muscle fatigue.

Reverse-Grip Incline Press

Using a reverse grip shifts some of the emphasis to the triceps, while still hitting the upper chest from a different angle, making it a powerful variation.

Training Frequency and Recovery

How Often to Train

Aim to train your chest using the incline dumbbell bench press 2-3 times per week. Ensure you allow at least 48 hours between sessions to give the muscles adequate recovery time.

Importance of Recovery

Rest, proper nutrition (especially protein intake), and adequate sleep are critical for muscle repair and growth. Without these, gains will stall, and risk of injury will increase.

Signs of Overtraining

Be mindful of signs like constant soreness, decreased performance, and lack of motivation. If you experience these, you may be overtraining and need more recovery time.

Common Mistakes and How to Fix Them

Overarching the Back

Excessive arching can lead to lower back strain. Keep a natural curve in the spine to protect your back during the lift.

Improper Breathing

Remember to exhale as you press the dumbbells up and inhale while lowering them. Proper breathing keeps the core engaged and supports performance.

Neglecting Warm-up

Skipping a warm-up increases the risk of injury. Incorporate dynamic stretches and light sets to get blood flowing to the chest and shoulders before lifting.

Lack of Full Range of Motion

Ensure you lower the dumbbells fully for a full stretch. Cutting the range of motion short diminishes muscle activation, reducing gains.

Conclusion

Integrating the incline dumbbell bench press into your routine will significantly improve upper chest development, correct imbalances, and enhance strength. Prioritize good form over heavy weights, stay consistent, and gradually incorporate advanced techniques to achieve explosive chest growth. Start adding this exercise into your workouts today for long-term progress and a bigger, stronger chest.

New date selection feature facilitates easy access to specific workouts on the btwb Plan Page.calendar.… View Post

The Olympia weekend is made up of 11 IFBB Pro League divisions. Five of those divisions have been added since 2010. The promoters and organization leaders wanted to attract more athletes and fans to bodybuilding’s biggest weekend.

The year that may have had the most significant impact on those goals could be 2013. That is the only year in Olympia history that had two divisions added simultaneously: Men’s Physique and Women’s Physique. 

Both contests had a lot of hype going into that year’s Olympia weekend, and both divisions already had growing fanbases. The Men’s Physique Olympia introduced new stars to the sport and fitness industry. The athletes in this division have a more streamlined physique, smaller than the Open competitors. They also wear board shorts instead of traditional posing trunks. Based on the response in the years after, it was clear that this division would become an Olympia mainstay.

Men’s Physique Olympia Champions

2013: Mark Anthony Wingson

2014-2017: Jeremy Buendia

2018, 2020-2021: Brandon Hendrickson

2019: Raymont Edmonds

2022: Erin Banks

2023-2024: Ryan Terry

[Related: Best Supplements for Bodybuilding]

Here’s a more detailed look back at each Men’s Physique Olympia held thus far.

2013: Mark Anthony Wingson

Thanks to social media, the inaugural Men’s Physique Olympia was met with much anticipation because several competitors already had fanbases. The initial favorites going into the contest were Steve Cook, Sadik Hadzovic, Jason Poston, Jeremy Buendia, and Mark Anthony Wingson.

2013 Men’s Physique Olympia

Mark Anthony Wingson

Jeremy Buendia

Matthew Acton

When all the athletes gathered in Las Vegas, NV, to determine who the first champion would be, Wingson was the dominant athlete on stage. His poise and presentation were unmatched, and he was honored as the first Olympia champion for this new division. Buendia was the runner-up, and Matthew Acton surprised the field by coming in third place.

2014-2017: Jeremy Buendia

After the 2013 contest, Buendia took notes on what adjustments to make, and he immediately got to work. When the 2014 Olympia arrived, he was bigger, more ripped, and more confident in himself. He was undoubtedly the best man in the lineup, and he dethroned the champion to take his first Olympia win. Wingson finished in sixth place. Hadzovic came in second to Buendia, who became one of the most popular athletes in any division, and how the 2015 Olympia was billed.

[Related: Best Creatine Supplements]

Hadzovic won the first Arnold Classic Men’s Physique title the following year, making the potential matchup even more intriguing. However, Buendia held off his charge and repeated. He would win two more titles in a row, becoming a four-time champion. Buendia had to hold off the challenges of fellow stars Ryan Terry and Andre Ferguson to do it.

After suffering an injury, Buendia managed to recover in time to compete in the 2018 contest, but he fell to fourth place as Hendrickson claimed his first title. Buendia would retire after the contest.

2014 Men’s Physique Olympia

Jeremy Buendia

Sadik Hadzovic

Jason Poston

2015 Men’s Physique Olympia

Jeremy Buendia

Sadik Hadzovic

Jason Poston

2016 Men’s Physique Olympia

Jeremy Buendia

Ryan Terry

Jeremy Potvin

2017 Men’s Physique Olympia

Jeremy Buendia

Andre Ferguson

Brandon Hendrickson

2019: Raymont Edmonds

Hendrickson isn’t a four-time champion because Raymont Edmonds showed up to the 2019 contest in the absolute best shape of his life. He was broad, ripped, and looked like a statue in each pose. Because of that, he was crowned the new world champion.

It also helped that Hendrickson was off the mark at that contest and finished in fourth place. Ferguson and Kyron Holden placed second and third, respectively.

2019 Men’s Physique Olympia

Raymont Edmonds

Andre Ferguson

Kyron Holden

2018, 2020-2021: Brandon Hendrickson

Even though Buendia was the defending champion at the 2018 Olympia, Hendrickson left Las Vegas as the new champion. Hendrickson made his intentions clear soon after that contest: he wanted to be the first five-time champion. Unfortunately, he stumbled out of the blocks and lost the 2019 contest to Edmonds. Then, the pandemic arrived. Every athlete had to find unique ways to train and prepare. The Olympia was rescheduled from September to December. Then, it was moved from Las Vegas to Orlando, FL. 

[Related: Best Whey Protein Powders]

Somehow, Hendrickson kept his focus and found ways to prepare for the Olympia. That paid off at the 2020 Olympia, where he became the first man to regain the title after losing it. Title number three came in 2021, which many consider to be his best performance to date. He goes into the 2022 edition of the Men’s Physique Olympia with the opportunity of tying his former rival’s record.

2018 Men’s Physique Olympia

Brandon Hendrickson

Raymont Edmonds

Ryan Terry

2020 Men’s Physique Olympia

Brandon Hendrickson

Raymont Edmonds

Kyron Holden

2021 Men’s Physique Olympia

Brandon Hendrickson

Erin Banks

Diego Ferreira Montenegro

2023-2024: Ryan Terry

Longtime competitor and fan-favorite athlete assumed the Men’s Physique throne in 2023, a feat he repeated one year later. In ’23, Terry punched Hendrickson down to second place with a five-point differential in scoring — Terry’s five-point card was functionally pristine, indicating that he was the man for the job.

[Related: Best Pre-Workout Supplements]

In 2024, Terry found himself in his first title defense position. Steadfast, Terry clinched his second win with another five-point card over runner-up Ali Bilal, who tallied 11.

Weeks before the “O” in Las Vegas, Hendrickson announced he wouldn’t compete. After winning the bronze medal in Sin City, Erin Banks publicly signaled his intent to take a break from competing in the Men’s Physique category to focus on his role as a father.

Featured Images: @jeremy_buendia, @brandon.d.hendrickson on Instagram

The post Every Men’s Physique Olympia Winner appeared first on BarBend.

If you’re looking for a simple method to consume loads of vital nutrients and minerals, the best greens powders can deliver. Such benefits can include better energy stores, improved gut health, convenience, and more. (1) As with other supplement categories, there are countless brands and options to choose from, including two of our favorites — Primal Greens from Primal Harvest and AG1 from Athletic Greens.

Visually, these nutrient-dense powders are practically identical — both turn into rich, green beverages when mixed with water. So, we need to dive into the details in order to see which formulation can benefit you most. In this comparison, we’ll examine the taste, nutrient breakdown, mixability, and more to determine which greens powder supplement grabs the top spot. For more information on how we test supplements for our library of round-ups and reviews, be sure to read the BarBend supplement testing methodology page.

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

What Is Primal Harvest Primal Greens?

Primal Harvest Primal Greens comes in a 30-serving bag and is available for $49.95, which equates to roughly $1.67 per serving. The brand offers a “Subscribe and Save” service that can cut costs by 20% and save you on shipping. Additionally, the unflavored powder (Primal Greens’ lone flavor option) is dosed in 8-gram scoops, meaning you won’t need much water to mix this greens powder beyond the recommended 8 to 10 fluid ounces.

In terms of Primal Greens’ makeup, the brand uses four proprietary blends — Superfood, Antioxidant, and Mushroom Blend; Nutrient Dense Natural Herbs and Extracts; Digestive Complex; and Probiotic Blend — to create its nutrient-rich makeup. While we often try to steer clear of proprietary blends when looking for the best pre-workouts or protein powders, we understand their presence here. You’d practically need an entirely separate package to outline all the ingredients included in this formulation (more on that later).

Primal Harvest Primal Greens

The formulation also contains a number of key vitamins and minerals that are dosed beyond recommended servings. For example, Primal Greens can deliver 110 milligrams of vitamin C and 26 micrograms of vitamin B12 per scoop. These dosages are well beyond the recommend 75 to 95 milligrams of vitamin C and 2.4 micrograms of vitamin B12. (2)(3)

This showcases the brand’s dedication to delivering worthwhile servings, but it should also serve as a notice to those already supplementing with a daily multivitamin. You may be overdosing if you combine one of the best multivitamins with this greens powder, so be sure to look at your pantry prior to purchase.

What Is Athletic Greens AG1?

Athletes searching for a high-quality greens powder will likely recognize AG1 from Athletic Greens. The popular dietary supplement has been promoted by plenty of podcasts and influencers thanks to its subscription-based service and micronutrient-dense formulation consisting of whole-food sources, probiotics, and adaptogens designed to help improve cognitive function.

[Related: AG1 Promo Codes]

One serving of AG1 accounts for 12 grams of powder, and you get roughly 30 servings per container (Athletic Greens also offers travel packs). Based on these measurements, this equates to roughly $3.33 per serving, which does put AG1 at more of a premium cost than other greens powders out there. “On a budget, I’d be more inclined to add more nutrient-dense whole foods to my diet to obtain the same effects,” notes Chelsea Rae Bourgeois, registered dietitian nutritionist and our expert reviewer.

AG1 in the BarBend gym.

Despite the higher price tag, this formulation is loaded with whole-food ingredients, including spirulina, wheatgrass, chlorella, and others, making it one of the best fruit and vegetable supplements on the market today. Plus, the probiotic blend of digestive enzymes can deliver 7.2 billion colony-forming units (CFUs) to promote better gut health. AG1 is also vegan- and paleo-friendly, non-GMO, gluten-free, and third-party certified by NSF.

Be mindful, though, that these exact ingredient dosages are hidden behind proprietary blends, so if you’re looking for full transparency, it may be best to opt for a different greens powder.

Read our full Athletic Greens AG1 Review. 

Primal Harvest Primal Greens Vs. Athletic Greens AG1: At a Glance

Trying to decide between one greens powder and the next can be difficult through a screen, especially when there are tons of ingredients and dosages to compare. To help save your eyes and fingers from flip-flopping between tabs, we’ve crafted this in-depth chart to give you a clearer comparison between Primal Greens and AG1.

Primal Harvest Primal Greens vs. Athletic Greens AG1: The Nitty Gritty

Alright, so we can throw entire ingredients lists at you, but to determine whether a greens powder is truly worth it or not, you need to get hands-on with the product itself. Like we’ve done with 39 other greens powders over the years, we tested Primal Greens and AG1 side-by-side in such categories as taste, solubility, price per serving, and more, rating each metric on a scale from 1 (lowest) to 5 (highest). Here are some of our findings.

Taste

Both AG1 and Primal Greens are only available in Unflavored varieties, so comparing the two was rather easy. Despite the unflavored makeup, though, both plant-based supplements scored well in the category and had unique notes across our tester’s palates.

Our tester drinking AG1.

“You definitely get that earthy sensation with AG1,” notes our tester, a certified personal trainer. “But I was pleased with the overall profile. I picked up hints of pineapple and vanilla, which created enjoyable sips when taking this greens superfood powder on its own.” In addition to its standalone flavor, we also mixed AG1 into a few smoothies and found no off-putting notes. Overall, we rated AG1’s taste and flavor profile at 4 out of 5.

[Related: Athletic Greens Alternatives]

I had a similar flavor experience in testing Primal Greens, as well. While I didn’t mix this into a thicker smoothie or beverage, I was pleased with the powder’s taste outright. The “greens” taste is present but not overwhelming, and rather than pineapple and vanilla, I detected a certain sweetness that I’d compare somewhat to a light honey drizzle. I scored Primal Greens at 4 out of 5 for the category.

Our tester adding a scoop of Primal Harvest Primal Greens to their shaker bottle

If you’re looking for one of the best-tasting greens powder to add to your daily regimen, we feel these two supplements are prime for regular consumption and the race is too close to call between them. If you’re wanting a more flavorful powder, there are other options out there, but those formulations may require added sugars to create the desired results.

The Winner: Tie

Key Ingredients

In terms of the ingredients, both AG1 and Primal Greens feature formulations that include adaptogens, prebiotics, probiotics, digestive enzymes, and whole-food sources. That said, AG1 is the denser composition, with over 75 ingredients in total as opposed to Primal Greens’ 50.

The digestive support is also more robust with AG1 thanks to its 7.2 billion CFUs. The bacteria can be beneficial for athletes’ gut health, as they can potentially help bolster your microbiome and improve your immune system, aid in digestion, and even positively influence your mental sharpness, mood, and fatigue levels. (4) You can still reap the benefits of probiotics with Primal Greens, but the CFU count is lower at 3.5 billion CFUs.

Primal Harvest Primal Greens supplement facts

Our 4.5 out of 5 rating for AG1 and 4 out of 5 rating for Primal Greens were also influenced by the presence of proprietary blends. Again, we understand the use of blends in greens powders, but having that extra sense of clarity can go a long way, especially if you’re trying to consume these supplements with other products or prescribed medications.

“There is such a thing as excessive vitamin intake, which can have negative health impacts and interfere with other medications,” says BarBend expert Dr. Raj Dasgupta. “I recommend sticking to recommended doses and speaking with a doctor before starting, especially if you take other medications or have standing health issues.”

Our tester shaking a serving of AG1 in their bottle.

In total, we feel the longer ingredients list providing more high-value vitamins, minerals, and CFUs is enough to give the nod to AG1 here. As always, though, it can be wise to speak to your personal healthcare professional before adding either of these powders to your daily routine.

The Winner: Athletic Greens AG1

Solubility

Having a tasty greens powder is one thing, but a supplement that’s difficult to blend up can be a true nightmare when trying to start your day. Thankfully, both AG1 and Primal Greens fared well in our favorite shaker bottles, mixing seamlessly with the instructed 8 to 10 fluid ounces for a smooth beverage that was easy to consume without any grit or unwanted texture.

I rated the solubility of Primal Greens at 4.5 out of 5, though, since the powder seemed less likely to settle if I sat my cup down for a bit between sips. Plus, there was no present residue along the sides of my shaker, which would have otherwise called for a wash out and extra gulps.

Our tester dumps a scoop of AG1 greens powder.

Our tester, a certified personal trainer, scored AG1 at 4 out of 5 for mixability, stating, “I had no issues getting the powder to blend with my allotted water, but I did try to get the concoction down quicker. Otherwise, the powder seemed to settle at the bottom, creating a green sludge at the bottom of my drink.”

A single-serving scoop of Primal Harvest Primal Greens

Of course, the above solubility notes can be proven mute if you’re adding these supplements to smoothies with fruits, veggies, and other leafy greens (you’ll pick up some texture, regardless), but from a standalone, powder-only perspective, we’ll give the nod to the Primal Harvest offering.

The Winner: Primal Harvest Primal Greens

Third-Party Testing

Whether looking for the best protein powders, pre-workouts, or other supplements, it can be wise to seek out products that are third-party tested. These seals of approval can help ensure the ingredients listed across the formulation (and their respective dosages) are accurate and actually present in your mixture. This can be especially important for strength athletes that need to abide by certain governing agencies.

Athletic Greens AG1 Supplement Facts

AG1 easily wins this category thanks to its “NSF Certified for Sport” credentials. “Since the research behind greens powders is lacking, I like that this product is third-party tested for safety,” adds Chelsea Rae Bourgeois, our expert reviewer. 

Unfortunately, Primal Greens does not carry similar third-party testing credentials, but the product is manufactured in a GMP-certified facility.

The Winner: Athletic Greens AG1

Price

As with any fitness-related purchase, price can definitely influence which greens powder you feel is superior. At roughly $3.33 per serving, AG1 is by no means a budget-friendly powder. This cost is nearly double the average $1.86 per dosage we’ve found in other greens powders, resulting in a 2 out of 5 rating for the category.

An open container of Primal Harvest Primal Greens

If you’re looking for the more wallet-friendly option between these two powders, we recommend Primal Greens. I scored the price at 3.5 out of 5, as the $1.67 per single-scoop serving is more approachable than AG1, and you’re still getting 30 servings per container. Both powders are only available in 30-scoop bags.

If price is a real hangup, though, there are some ways to save. Both Primal Harvest and Athletic Greens offer “Subscribe and Save” services that can help you cut your order costs by a set percentage. These services can also be helpful in ensuring that you’re always well-stocked, since you set your repeat delivery schedule to your preferences. We’ve also found AG1 and Primal Greens available on Amazon, which can lend itself to even more deals and savings.

The Winner: Primal Harvest Primal Greens

FAQs: Primal Harvest Primal Greens vs. Athletic Greens AG1

References

Cleveland Clinic. (2024b, September 9). Powdered Greens: Do they really work? https://health.clevelandclinic.org/do-powdered-greens-work

U.S. Department of Health and Human Services. (n.d.-b). Office of dietary supplements – vitamin C. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/

U.S. Department of Health and Human Services. (n.d.-a). Office of dietary supplements – vitamin B12. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/

Cleveland Clinic. (2024a, June 19). What are probiotics & what do they do? https://my.clevelandclinic.org/health/treatments/14598-probiotics

The post Primal Harvest Primal Greens vs. Athletic Greens AG1: Glory to the Grandest Greens Powder appeared first on BarBend.

The Importance of Building Bigger Lats

Want bigger, stronger lats without relying on the lat pulldown machine? In this article, we’ll show you two simple yet highly effective exercises that can transform your back and improve your strength. Whether you’re working out at home or the gym, these exercises are perfect for hitting your lats from different angles for maximum growth. By the end, you’ll know exactly how to perform them for the best results. Ready to build a wider, more powerful back? Let’s dive in.

The Anatomy and Importance of the Lats

What Are the Latissimus Dorsi Muscles?

The latissimus dorsi, or lats, are large, flat muscles that span the width of your back. They are primarily responsible for shoulder extension, adduction, and internal rotation. Their development plays a key role in back strength and shape, contributing to the wide, V-shaped upper body that many strive for.

Why Strong Lats Matter

Strong lats are essential for various pulling motions like pull-ups, deadlifts, and rows. They stabilize the core during lifts and help with posture, preventing rounded shoulders. Additionally, well-developed lats improve performance in activities like lifting, climbing, and sports such as swimming and rowing.

Lat Pulldowns Aren’t Your Only Option

While the lat pulldown machine is a common go-to, it’s not necessarily the best or most efficient way to grow your lats. Alternative exercises, such as pull-ups and rows, can activate more muscles, are easier to access, and can be performed at home or the gym.

Exercise 1: The Pull-Up (and its Variations)

Why the Pull-Up Is Superior for Lat Development

Pull-ups are often seen as the gold standard for upper body strength and lat engagement. Unlike the lat pulldown, which often limits range of motion, pull-ups force you to lift your entire body weight, activating more muscle fibers, particularly in the lats. This makes them incredibly effective for lat growth.

How to Perform Pull-Ups for Maximum Lat Engagement

Grip Width: A wider grip places more emphasis on the lats, while a narrower grip shifts the focus to the arms. To target the lats effectively, opt for a grip slightly wider than shoulder-width.

Pull from the Elbows: Instead of pulling with your hands, think about pulling your elbows down toward your torso. This mental cue ensures your lats are doing the work.

Full Range of Motion: Aim to get your chin over the bar at the top of the movement and fully extend at the bottom. Partial reps can limit muscle growth and leave gains on the table.

Pull-Up Variations to Challenge All Levels

Assisted Pull-Ups: Beginners can use resistance bands or an assisted pull-up machine to help lift part of their body weight.

Weighted Pull-Ups: For advanced athletes, adding weight (via a dip belt or holding a dumbbell between your feet) increases resistance and forces the lats to work harder.

Dead Hang Pull-Ups: Incorporating dead hangs at the bottom of each rep builds grip strength and increases time under tension, which boosts muscle growth.

Avoid These Common Pull-Up Mistakes

Using Momentum: Swinging or kipping to complete reps cheats your muscles out of the full contraction they need for growth. Focus on controlled movements.

Partial Reps: Only going halfway up or down reduces the effectiveness of the exercise. Aim for a full range of motion to engage the lats properly.

Exercise 2: The Dumbbell or Barbell Row

Why Rowing Exercises Are Essential for Lat Growth

Rowing exercises target the lats through a horizontal pulling motion, complementing the vertical pull of a pull-up. This combination not only builds size but also adds depth to your back. Rows are also more functional, simulating heavy pulling motions you’d encounter in daily life or sports.

Perfecting Your Row Form for Optimal Lat Activation

Neutral Spine: Keep your back straight and hinge at the hips. A rounded back not only limits lat engagement but also increases the risk of injury.

Row to the Lower Ribcage: When pulling the weight, aim for the lower ribcage. This ensures your lats are working, not just your arms.

Controlled Movement: Perform each rep with control, focusing on the eccentric (lowering) phase as well as the concentric (lifting) phase. Increasing time under tension leads to greater muscle growth.

Row Variations for Different Skill Levels

Bent-Over Barbell Row: The standard variation, this exercise targets the entire back, including the lats, making it great for overall strength development.

Single-Arm Dumbbell Row: Allows for a greater range of motion and helps address any muscle imbalances between the left and right sides.

Inverted Row: A bodyweight version perfect for beginners. You can adjust the difficulty by changing the height of the bar.

Avoid These Common Rowing Mistakes

Rounded Back: Hunching during rows limits lat engagement and increases the risk of injury. Focus on maintaining a neutral spine.

Relying on Arm Strength: Many lifters pull primarily with their arms. Instead, initiate the movement with your back muscles to fully engage the lats.

Why These Two Exercises Are Effective for Lat Development

How Pull-Ups and Rows Complement Each Other

Pull-ups target the lats through vertical pulling, while rows hit them with horizontal pulling. This combination ensures a comprehensive workout for the latissimus dorsi, leading to balanced and significant muscle growth.

Carryover to Other Lifts and Activities

Strengthening your lats through pull-ups and rows doesn’t just improve back aesthetics. It also enhances performance in other key lifts like deadlifts and squats. Additionally, strong lats provide functional benefits in sports that require pulling strength, such as swimming, rock climbing, and rowing.

The Importance of Progressive Overload

To see continued progress, progressive overload is crucial. Gradually increase the weight, reps, or sets of your exercises to force your muscles to adapt and grow stronger over time.

Additional Tips to Maximize Lat Growth

Master the Mind-Muscle Connection

Focus on the mind-muscle connection during each rep, especially during pull-ups and rows. Concentrate on feeling the lats contract and lengthen, which improves muscle activation and growth.

Stretching for Better Range of Motion

Incorporating stretches like hanging from a bar to decompress the spine can improve your range of motion and lat activation. Flexibility is often overlooked but critical for better muscle engagement.

Grip Variations for Targeting Different Muscles

Experimenting with pronated (overhand), supinated (underhand), and neutral grips can shift the emphasis to different parts of the back, providing a more well-rounded lat workout.

Ideal Frequency and Volume for Lat Development

For optimal growth, aim for 3-4 sets of 6-12 reps of both pull-ups and rows. Adjust the volume based on your training experience and goals, gradually increasing as your strength improves.

Little-Known Secrets to Bigger Lats

Tempo Training to Increase Time Under Tension

Slowing down the eccentric (lowering) phase of your pull-ups and rows can greatly increase time under tension, a key factor in muscle hypertrophy. Try lowering yourself over a count of three to five seconds for each rep to maximize effectiveness.

Isometric Holds for Maximum Engagement

Adding isometric holds at the top of a pull-up or row fully engages the lats and can significantly improve strength and size. Hold the peak contraction for 3-5 seconds at the top of each rep for an added challenge.

Unilateral Work for Symmetry

Incorporating unilateral exercises, such as single-arm rows, can address muscle imbalances and help develop symmetrical lats, ensuring even strength and size on both sides.

Conclusion

Incorporating pull-ups and rows into your routine offers a simple yet powerful and efficient approach to building bigger lats. These exercises engage the lats through both vertical and horizontal pulling motions, ensuring comprehensive development.

Focus on progressive overload, proper form, and grip variations to maximize your results. Start incorporating these exercises into your routine today and watch your lat size and strength soar.

Looking to get jacked without spending hours in the gym? You don’t need a long list of exercises—just the right ones. This guide covers the only moves you need to build muscle fast, focusing on compound lifts that give you the most gains in the shortest time. You’ll learn how to grow bigger and stronger with just a handful of exercises. Stick around to discover how simple it really is to get that muscular, defined look.

What Does It Mean to Be “Jacked”?

To be jacked means having visible muscle size, definition, and symmetry. This look comes from targeting multiple muscle groups while maintaining a balanced physique. A jacked body isn’t just big; it’s well-proportioned, with wide shoulders, a strong chest, thick legs, and a defined back.

Why Simplicity Wins

Less is more when it comes to building muscle. Rather than focusing on a wide variety of exercises, the most efficient way to get results is to use a handful of compound movements. These engage multiple muscle groups at once, allowing you to lift heavier weights and make faster progress.

The Formula for a Jacked Physique

In this article, we’ll explore the most effective exercises that will give you the physique you want. Focus on these, and you won’t need to waste time with anything else.

The Science Behind Muscle Growth

Progressive Overload

The principle of progressive overload is fundamental to muscle growth. It’s simple: lifting progressively heavier weights over time forces your muscles to grow. Your body adapts to increased stress by building bigger and stronger muscles. This is the key to long-term gains. If you’re not progressively increasing the resistance, your muscles won’t grow.

Compound vs. Isolation Exercises

Compound exercises are superior for building a muscular physique. They involve multiple joints and muscles, making them more effective for strength and size. For example, squats engage the quads, hamstrings, and glutes, while also involving the core. Isolation exercises, on the other hand, target one muscle group, such as bicep curls, which only work the biceps. While isolation movements have their place, compound exercises deliver the biggest bang for your buck.

Time Efficiency

By focusing on a few, highly effective exercises, you save time while maximizing results. Fewer exercises done with proper form and intensity yield better progress than performing dozens of less effective movements.

The Core Compound Exercises for a Jacked Physique

1. Squats

Primary Muscles Targeted: Quadriceps, hamstrings, glutes, core.

Why Squats Are Essential: Squats are a full-body powerhouse. They target large muscle groups, leading to increased muscle mass across the body, especially in the legs and glutes. Squatting heavy releases growth hormones, aiding overall muscle growth.

Form Tips:

Keep your back straight and chest up.

Ensure your knees track over your toes.

Squat down to at least parallel for maximum muscle activation.

Variations for Extra Gains:

Front squats

Bulgarian split squats

2. Deadlifts

Primary Muscles Targeted: Back, hamstrings, glutes, traps, forearms.

Why Deadlifts Are Crucial: Deadlifts work nearly every muscle in the body. They emphasize the posterior chain, building strong, thick muscles in the back, hamstrings, and glutes. A strong deadlift translates into a more powerful, muscular physique.

Form Tips:

Maintain a neutral spine and engage your core.

Pull the bar close to your body.

Focus on controlled, powerful movements.

Variations:

Romanian deadlift

Sumo deadlift

3. Bench Press

Primary Muscles Targeted: Chest, triceps, shoulders.

Why It’s a Must: The bench press is the go-to exercise for building a thick, muscular chest. It also strengthens the shoulders and triceps, helping to develop a strong upper body.

Form Tips:

Keep your elbows at a 45-degree angle.

Avoid arching your lower back excessively.

Drive through your chest and shoulders, not just your arms.

Variations:

Incline bench press

Dumbbell press

4. Pull-ups / Chin-ups

Primary Muscles Targeted: Lats, biceps, shoulders, core.

Why They Work: Pull-ups and chin-ups are phenomenal for building a wide, V-shaped back. They target multiple muscles, creating definition and size in the upper body.

Form Tips:

Use a full range of motion.

Control your tempo—avoid kipping.

Squeeze at the top for maximum muscle engagement.

Variations:

Weighted pull-ups

Assisted pull-ups

Vary your grips (wide, neutral, reverse)

5. Overhead Press

Primary Muscles Targeted: Shoulders, triceps, upper chest.

Why It’s Vital: This exercise builds shoulder width, adding mass to create a broad, defined look. It also works the triceps and upper chest, providing balance to your upper body.

Form Tips:

Engage your core to prevent back strain.

Press through your shoulders, avoiding excessive arch in the lower back.

Lock out at the top for full muscle engagement.

Variations:

Seated press

Push press for explosive power

6. Rows (Barbell or Dumbbell)

Primary Muscles Targeted: Lats, rhomboids, traps, rear delts.

Why Rows Build Thickness: Rows add density and thickness to your back, making it look broader and more powerful. They also help with posture by strengthening the muscles that pull your shoulders back.

Form Tips:

Keep a slight bend in your knees and hinge at your hips.

Avoid rounding your lower back.

Pull the weight towards your lower ribcage.

Variations:

T-bar rows

Single-arm dumbbell rows

Supplementary Exercises (Optional but Effective)

While the above exercises will provide a solid foundation, some additional exercises can help fine-tune your physique:

Dips: Excellent for chest and triceps development.

Barbell Curls: Focused on biceps size and strength.

Calf Raises: Helps to balance out your lower body.

Ab Rollouts: Core strength is essential for stabilizing during compound lifts.

The Importance of Recovery and Nutrition

Muscle Repair Happens in Recovery

Muscles don’t grow during the workout—they grow afterward, during recovery. Proper rest days and adequate sleep are essential for allowing muscles to repair and grow. Overtraining can slow progress and increase the risk of injury.

Nutrition for a Jacked Look

Your diet is just as important as your workout routine. To build muscle, you need a calorie surplus and sufficient protein intake. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight. Your diet should also include healthy fats and carbohydrates to fuel your workouts and recovery.

Supplements

While whole foods are best, supplements like creatine, protein powders, and BCAAs can enhance your muscle-building efforts.

Programming Your Workout Routine

Frequency

Aim to perform these compound exercises 3-4 times per week. This allows for optimal recovery while maximizing muscle growth.

Volume and Sets

For muscle hypertrophy, the ideal range is 3-4 sets of 8-12 reps per exercise. This rep range balances strength and muscle size, stimulating growth without causing overtraining.

Rest Periods

Rest 60-90 seconds between sets to balance strength building and hypertrophy. Shorter rest periods enhance muscle growth, while longer rest periods can help with lifting heavier weights.

Common Mistakes to Avoid

Form Over Ego Lifting

It’s tempting to lift heavier weights to impress others, but proper form is far more important. Lifting with poor technique increases the risk of injury and won’t give you the gains you want. Always prioritize technique.

Neglecting Mobility

Without mobility work, you’re setting yourself up for injuries. Incorporate stretches and mobility exercises into your routine to improve range of motion and longevity in training.

Overtraining

Signs of overtraining include fatigue, irritability, and plateauing. Take rest days and listen to your body to prevent burnout.

Unique Tips for Standing Out

Mind-Muscle Connection

Focusing on the muscle you’re working can lead to better activation and faster growth. Instead of just moving the weight, concentrate on squeezing the muscle throughout the movement.

Time Under Tension (TUT)

Slowing down the movement during an exercise increases muscle engagement. Focus on controlling the eccentric phase of lifts to maximize gains.

Progressive Overload in Non-Weight Areas

You don’t always need heavier weights. Try adding bands, adjusting body position, or changing the angle of an exercise to increase difficulty and stimulate new muscle growth.