The Bayesian Curl May Be One of the Best Biceps Exercises for Building Bigger Arms
Swiss‑born bodybuilder Moritz Willen is championing the Bayesian curl, a cable‑based bicep exercise, on Instagram. Unlike traditional dumbbell curls, the cable keeps tension throughout the full range of motion, eliminating the dead‑spot at the bottom of the lift. Willen argues that the constant resistance and reduced need for stabilizing weight let lifters focus on muscle contraction and progressive overload. Studies suggest that training elbows at longer muscle lengths, as the cable allows, can boost strength and muscle thickness.
The Types of Workouts You Need to Train for a Marathon on Just 3 Runs a Week
Ray Peralta, DPT, proposes a three‑day‑a‑week marathon training plan that emphasizes purposeful quality workouts instead of the traditional five‑to‑six‑day schedule. The regimen centers on easy runs, a weekly long run, and a tempo or interval session, while supplementing the rest...
Why Your Long Runs Leave You Wiped—And How to Bounce Back Better
Long-distance runs often leave runners feeling drained for days due to depleted glycogen, hormonal shifts, and muscle micro‑damage. Jeff Dengate and Aly Ellis explain how strategic nutrition, hydration, and active recovery can blunt post‑run fatigue. They also stress the importance...
How Much Cycling Is Too Much Cycling?
Cycling enthusiasts risk overtraining when they ignore fatigue signals, leading to injury and stalled performance. Experts Marissa Axell and Kim Geist outline physiological red flags such as prolonged muscle soreness, elevated resting heart rate, and mood disturbances. They recommend a...
The Top 6 Rowing Machine Mistakes You’re Making During Your Cardio Workout
Rowing machines deliver low‑impact cardio but many users misuse them, compromising efficiency. Personal trainer Gerard Washack notes that about 60% of power should come from the legs, 30% from hips and back, and only 10% from the arms. Common errors...
Essential Rotator Cuff Exercises to Help You Prevent Injuries
Yoga Journal revisits its 2003 guide on rotator‑cuff health, emphasizing the shoulder’s crucial role in everyday movement and yoga practice. It explains the anatomy of the four SITS muscles and how weakness can lead to impingement, bursitis, or tears, especially...
Can Yasso 800s Really Predict Your Marathon Time? Experts Weigh In
The Yasso 800 workout, popularized by Runner’s World, claims a runner’s 800‑meter time predicts marathon finish time. Experts say the correlation is weak, offering predictions within about 15 minutes but lacking scientific backing. Coaches recommend treating the workout as a general...
Your Watts-Per-Kilogram Benchmark Changes as You Age. That’s What Many Riders Miss
The article explains how watts‑per‑kilogram (W/kg) benchmarks shift as cyclists age, noting a typical decline of 0.3‑0.7 W/kg per decade after the 40s. Coach Frank Overton offers age‑specific target ranges—3.0‑3.5 W/kg for riders in their 50s, 2.8‑3.2 W/kg for those in their 60s,...
Does Caffeine Work Differently For Women? What New Research Shows
A new systematic review and meta‑analysis examined caffeine’s ergogenic impact on women competing in intermittent sports and explored whether menstrual cycle phases modify the effect. Across nine studies involving 118 female athletes, caffeine doses of 3–6 mg per kilogram taken about...
NutraCast: Tingling-Free Beta-Alanine Opens up New Opportunities in Active Nutrition
Natural Alternatives International launched CarnoSyn 4X, a next‑generation beta‑alanine that eliminates the familiar tingling sensation. The ingredient uses a proprietary hydro‑oleo delivery system that the company claims delivers up to four times the bioavailability of traditional beta‑alanine at lower doses. By...
Improve Your Running Gait for a More Powerful Stride
Running gait— the leg’s cycle per step—varies among athletes, but certain patterns can sap power and raise injury risk. Experts from NYU Langone, Drexel, and Columbia outline five common gait categories: overstrider, collapser, bouncer, glute amnesiac, and weaver. Each pattern...
Five Good Ways to Spend Your Rest Days
Rest days are increasingly viewed as strategic recovery tools for outdoor athletes, helping reduce inflammation and restore energy stores. Incorporating low‑impact activities such as yoga, communal meals, hot‑spring dips, and short hikes turns downtime into holistic wellness. These practices boost...
You’re Showing Up At The Gym — So Why Aren’t You Seeing Results?
The article explains that gym‑goers often stall because they stick to the same weights, creating a “comfortable plateau.” It introduces progressive overload—the systematic increase of training stress—as the evidence‑based solution. By adjusting weight, reps, sets, frequency, rest intervals, or form,...
Skip the Bike Computer: 7 Editor-Tested Garmin Watches Cyclists Should Actually Buy
The article ranks Garmin’s smartwatch lineup for cyclists, naming the Forerunner 265 as best overall, the Forerunner 970 for performance, the Enduro 3 as the do‑it‑all endurance option, the Forerunner 70 as the best value, and the Venu 4 as the everyday wear choice. Each...
You Don’t Need to Overhaul Your Form to Better Your Runs. These Small Tweaks Lead to Bigger Results.
The article argues that runners don’t need a complete form overhaul to improve performance; instead, subtle adjustments can yield measurable gains in speed, efficiency, and consistency. It highlights low‑tech drills—relaxed hand positioning, a hammer‑swing arm drill, and metronome‑guided cadence work—as...
Can You Split Up Your Long Run?
Marathon coaches Kara Dudley and Meg Takacs warn that breaking a long run into separate sessions undermines the physiological adaptations gained from continuous time on the feet. They stress that the primary benefit of a long run is sustained effort,...
The Benefits of Indoor Training for Interval Workouts—Plus, 11 Workouts to Try
Indoor cycling offers a controlled environment that removes weather, traffic, and terrain variables, allowing athletes to execute precise interval sessions year‑round. Coaches highlight benefits such as exact pacing, reliable power and heart‑rate data, and the ability to run standardized testing...
B Cells Just Got a Workout
Researchers led by Mao et al. discovered that B cells secrete TGF‑β1 during exercise, which reprograms liver glutamine metabolism by up‑regulating GLS2 and SLC7A5. This hepatic shift boosts glutamate production, raising circulating and skeletal‑muscle glutamate levels. The excess glutamate sustains...
I Never Skip This Workout in a Half Marathon Build. Here’s How It Builds the Speed Endurance Race Day Demands.
Runner’s World author Kristine Kearns credits a recurring tempo‑long‑run workout for shaving minutes off her 2024 Philadelphia Half Marathon, where she posted a 1:46:16 finish. The session blends three easy miles, three tempo miles at roughly 7:40‑8:00 per mile, and...
The 8-Minute Shoulder Routine That Will Transform Your Swim
Triathletes often hit the wall in the swim leg due to weak shoulder stability and under‑developed lat and triceps strength. Coach Dede Griesbauer outlines an eight‑minute, low‑volume routine that targets these muscle groups and improves the catch position. The program...
The Beginner-To-Elite Strength Guide: Progress, Recovery, & Results
New research contrasts how beginners and elite athletes respond to resistance training, highlighting that novices gain strength primarily through neural adaptations while seasoned lifters depend on muscular hypertrophy. The study shows beginners thrive on simple progressive overload, whereas elites need...
Effects of Caffeinated Gum Doses Combined with Post-Activation Performance Enhancement on Bench-Press Bar Velocity: A Randomized Crossover Study
The randomized, double‑blind crossover trial tested 3 mg/kg and 6 mg/kg caffeine delivered via chewing gum, both with and without a post‑activation performance enhancement (PAPE) protocol, on bench‑press bar velocity and repetition volume in 15 male amateur boxers. PAPE alone raised mean...
Tart Cherry Supplementation Causes Differential Regulation of Skeletal Muscle Proteome After Eccentric Exercise
A double‑blind, placebo‑controlled crossover trial examined low (LTC) and high (HTC) doses of tart cherry concentrate on exercise‑induced muscle damage in 34 healthy young men. Seven days of supplementation raised plasma phenolic metabolites—especially hippuric acid—and altered the skeletal‑muscle proteome, increasing...
I Didn’t Train Enough. Can I Still Race My Upcoming Triathlon?
Triathletes often face a shortfall in training due to illness, injury, or life demands, leaving them unsure whether to race. The article offers a step‑by‑step decision tree that weighs injury status, fitness versus race distance, cut‑off times, and available alternative...
Symptoms of Overtraining in Mountain Athletes
Overtraining syndrome (OTS) arises when athletes remain in a state of non‑functional overreaching for weeks or months, leading to chronic fatigue, performance decline, and a cascade of physiological disruptions. The article outlines primary symptoms—loss of performance and persistent fatigue—and secondary...
Run Coaches Say These 3 Signs Mean You’re Ready to Increase Your Training Paces
Run coaches warn that most athletes run speed workouts too fast, limiting gains and raising injury risk. Kai Ng and John Mott explain that runners should match training paces to current fitness, using consistent pace hits, solid recovery runs, and...
Athletic Performance in Virtual Reality: The Use of Virtual Reality for Training in Professional Football Players
A quasi‑experimental study of 39 male footballers aged 18‑19 compared virtual‑reality (VR) assisted training with traditional drills and a control group. The VR cohort showed statistically significant gains in balance, speed and leg strength, while the traditional group only improved...
Russell Dickerson Reveals the Exact Workout Plan Keeping Him Shredded on Tour
Country star Russell Dickerson has turned his touring routine into a full‑time fitness regimen, adding sprint intervals and VO2‑max work to match arena‑size stages. He follows Mind Pump Media’s “Aesthetic” full‑body program, allowing one‑hour workouts that fit around shows and...
The Workouts Behind Some of the World’s Fastest Marathoners—And How to Add Them to Your Schedule
Renato Canova, the coach behind elite marathoners Amanal Petros (2:04:03) and Emile Cairess (2:07:29), emphasizes a blend of high mileage and early race‑pace intensity. His four‑phase system starts with easy runs, hill sprints and strides, then progressively adds marathon‑pace volume, often reaching...
New To Strength Training? Avoid These 4 Progress-Killing Mistakes
The article outlines four common mistakes that stall progress for beginners in strength training: wearing running shoes for lifts, skipping warm‑up and cool‑down, training without a structured plan, and selecting inappropriate weights. It explains how each error compromises biomechanics, injury...
TikTok Is Obsessing Over Cable Crunches. Here’s How to Do The Abs-Building Move Correctly, According to a Trainer.
TikTok users are championing cable crunches as a shortcut to a six‑pack, prompting fitness professionals to weigh in. Trainer Patricia Greaves explains the exercise isolates the rectus abdominis and recommends starting with 5–10 lb for three sets of 10–15 reps. She...
The Texas Method Workout Explained: The Strength Program That Can Help Intermediate Lifters Break Plateaus
Developed by Glenn Pendlay and popularized by Mark Rippetoe, the Texas Method is a three‑day weekly program designed for intermediate lifters who have outgrown beginner linear progression. It alternates a high‑volume Monday, a lighter recovery Wednesday, and a heavy intensity...
How to Build Cycling Distance Without Burning Yourself Out
New cyclists often overextend, leading to fatigue and missed rides. Bicycling’s editors explain that a measured increase in weekly mileage—commonly framed as the 10 percent rule—combined with proper fueling, recovery, and consistent habits yields sustainable progress. The discussion highlights real‑world deviations...
How Much Training Do You Really Need to Do Hyrox?
Lifehacker writers Beth Skwarecki and Meredith Miller are testing how little preparation is needed for a Hyrox doubles race on May 29. Trainer Elaine Cotter says a full 12‑16‑week plan is optimal, but athletes with a solid 8K (5‑mile) run base can...
What to Know About Gray Zone Training and How It Can Help—Or Harm—Your Running
The gray zone, also called zone 3, sits at roughly 75‑80% of max heart rate and feels like a moderate effort (RPE 5‑6). When used sparingly, it builds an aerobic base, improves fatigue resistance, and acclimates marathoners to race‑pace intensity without...
What Endurance Athletes Need to Know About Sodium and Supplement Limits
Endurance athletes, especially those training in hot, humid conditions, must prioritize electrolyte replenishment, with sodium being the most critical mineral lost in sweat. Federal Dietary Reference Intakes provide baseline limits, but they don’t account for individual sweat rates that can...
‘Women Can Do This’: She Started Racing Postpartum in Her 30s. Now She’s an Ultrarunning Champion
Careth Arnold, a 36‑year‑old mother of two, has risen from a postpartum marathon debut in 2020 to become one of the world’s top ultrarunners. She captured the 2023 TDS Ultra title—the first American win since the race began—and posted a...
Effects of Different Menthol Administration Routes on Endurance Performance and Physiological Responses in the Heat: A Network Meta-Analysis
A network meta‑analysis of 15 randomized trials compared three menthol delivery methods—ingestion, mouth rinsing, and topical application—on performance and physiological responses in hot conditions (≥25 °C). Ingestion showed the highest probability of enhancing endurance (SUCRA = 76.1%), while mouth rinsing ranked best for...
What 5 Minutes in Ice Water Does to Your Brain
Andrew Cotton and breathwork coach Blakey led Red Bull athletes through a two‑day cold‑water immersion in a 4 °C Austrian lake, testing whether participants could stay five minutes under the ice. The protocol combined systematic desensitization with paced breathing, aiming to...
Study Finds Your Favorite Workout Music Can Boost Endurance by 20%
A University of Jyväskylä study found that listening to self‑selected workout music boosts endurance by roughly 20% during high‑intensity cycling. The experiment involved 29 active adults who completed two identical tests—one in silence and one with their favorite tracks, typically...
All About Tapering for Century Rides and Other Distances
Tapering—gradually cutting training volume while preserving intensity—helps cyclists peak for century rides and other long events. Experts like Elizabeth Waterstraat and Jennifer Sharp explain that a 10‑day to three‑week taper supports red‑blood‑cell production, better sleep, and fresher muscles without sacrificing...
This Quick Test Reveals If Weak Calves Are Holding You Back From Faster Speeds
Runners can gauge calf strength with a five‑minute single‑leg heel‑raise test. Physical therapist Carla Foster and coach Donovan Stewart recommend 25‑30 reps as the benchmark for adequate lower‑body efficiency. Falling short signals the need for targeted calf and ancillary foot,...
83-Year-Old Personal Trainer Shares Fitness Advice for Seniors and His Workout Routine for Longevity
Harry King, an 83‑year‑old personal trainer at Planet Fitness, showcases how consistent resistance training can extend healthspan well into the 80s. His weekly split—upper‑body, lower‑body, core, plus optional cardio—focuses on moderate volume and functional movements. King stresses planning, logging progress,...
This Nutrient Improved Bone & Inflammation Markers In Female Runners
A pilot study in Frontiers in Nutrition examined daily 20 g collagen peptide supplementation in 22 premenopausal female endurance runners who log at least 35 miles per week. Over four weeks, the collagen group showed a 5.1% rise in the bone‑formation...
John Cena Said He's Training to Lift Weights Into His 80s and Beyond. Here Are 3 Longevity Lessons From the...
Retired WWE legend John Cena, now 49, is re‑engineering his fitness regimen to stay active into his 80s. He emphasizes mobility work, regular rest days, and a balanced mix of cardio and strength training, moving away from the heavy‑lifting grind...
A Strength Coach Says Every Man over 50 Should Be Able to Do These Six Moves
Strength coach David Getz outlines six functional strength benchmarks that every man over 50 should master, including a deadlift at 1.5 times bodyweight and 20 consecutive push‑ups. The targets focus on real‑world tasks such as lifting, carrying, and reaching, aiming to...
This Simple Strength-Training Tool Builds Power and Stamina Without Lifting a Single Weight
Personal trainer and former Navy SEAL‑inspired TRX Suspension Straps are being championed as a weight‑free strength tool for cyclists. The adjustable nylon system supports bodyweight moves—from atomic push‑ups to single‑leg squats—while delivering core stability, mobility, and leg power. Its compact,...
Struggling to Keep Easy Runs Easy? Here’s the Tool That Can Keep You Going at the Right Intensity
Keeping easy runs truly easy is essential for recovery and aerobic development, yet many runners struggle to stay in heart‑rate zone 2. The article recommends using a treadmill’s set‑it‑and‑forget‑it environment to lock in a steady pace without constant monitoring. Elite marathoner...
The Offseason Blueprint Behind Cooper DeJean’s Breakout All-Pro Season
Cooper DeJean’s sophomore season with the Philadelphia Eagles turned into an All‑Pro breakout, highlighted by 93 tackles, two interceptions and 13 pass break‑ups. Partnering with Optimum Nutrition, he built an offseason routine that blends strength, speed, mobility and targeted supplementation....
Beetroot’s Endurance Benefits: New Study Shines Light on Mechanism of Action
A pilot study published in Nutrients found that a seven‑day regimen of Nobeet, a beetroot‑based nitrate supplement, boosted nitric oxide metabolites (NOx) in plasma and urine by 155%. The trial, involving ten male triathletes aged around 48, also showed rises...