💪 Master Bicep Gains Without Weights

In this week’s newsletter, we’re talking about getting creative with limited equipment. Our focus is bicep gains, but that’s not all.

We’re also talking about maximizing gains from a self-guided powerlifting course, using artificial intelligence to build a training program, and (of course) trending news of John Haack’s 915-pound deadlift at the Arnold Classic!

P.S. Struggling to master the deadlift? You could be using the wrong stance! Check out our top coach tips for figuring out which stance is best for your body type and why.

AI for Powerlifters?

Want to try it yourself? Use my code TECHNIQUE10 when you sign up. That gives you 10% off every month you’re subscribed.

7 Best Bodyweight Bicep Exercises: How-Tos & Trainer Tips

Dumbbell and barbell curls are the most common ways to build your biceps. However, you might not always have the right equipment to get a proper workout. That’s why you’ll want to check out the best bodyweight bicep movements and how to perform each:

1. Chin-Up

2. Isometric Towel Curl

3. Isometric Bicep Curl

Jake Woodruff, a strength and conditioning coach, shared his favorite exercises that he programs with clients. I also have found all these exercises to be the most effective at targeting the biceps with no additional resistance besides body weight.

Top Reads of the Week

• 18 Exercises To Increase Bench Press (That Actually Work)

• Bulgarian Split Squat vs Lunge: Differences, Pros, Cons

• Is A YMCA Membership Worth It? (Honest Review)

• Trending - John Haack’s 915 Pound Deadlift at the Arnold!

Should I Sumo Deadlift, or Conventional Deadlift?

The deadlift is one of the most fundamental and effective exercises for overall strength and muscle development. There are two main stances regarding deadlifting: the sumo and conventional stance. Each has its advantages and is suited for different body types. Knowing which stance is best for you can improve your training and reduce the likelihood of injury. 

Are you unsure which stance is best for you? Look below to see if any of these descriptors match your abilities. 

You Should Conventional Deadlift If:

• You have a strong lower back and hamstrings, as the conventional deadlift emphasizes these muscle groups.

• You have longer arms, making the conventional deadlift feel more natural and comfortable.

• You participate in traditional sports that require a more neutral hip-width stance.

• You want to improve your postural strength, as the conventional deadlift requires a strong back and hips to complete each rep. 

You Should Sumo Deadlift If:

• You have strong quadriceps and adductor development, as the sumo deadlift emphasizes these muscle groups.

• You have longer legs and arms, which can provide leverage advantages in the sumo stance.

• You have limited mobility in your lower back or hamstrings, as the sumo stance can be more accommodating for these conditions.

• You are looking to reduce lower back strain, as the sumo deadlift often places less stress on the lower back compared to the conventional deadlift.

Still not sure which stance is better? Check out this article by Avi that demonstrates the pros, cons, differences, and similarities to the sumo and conventional stance deadlifts!

Unlocking Your Pursuit of Strength

If you've ever felt uncertain about your weightlifting technique, you're not alone. Many of us have the raw strength but lack the guidance to mold it into something powerful. That's where the Pursuit of Strength steps in. It's more than an online course—it's a course built by a National level coach and medalist and geared to teach you all the things necessary to become stronger than ever.

If you're serious about your lifting goals, Pursuit of Strength is the program for you. Whether you're a seasoned lifter looking to fine-tune your skills or a newcomer eager to learn, our course has something to offer. Plus, if you crave more personalized guidance, we offer one-on-one coaching sessions to help you build a custom program. 

Take the first step towards unlocking your full potential. Enroll in Pursuit of Strength today and start your journey to iron glory.

So what about that epic lift? Here’s the Instagram post where you can watch it happen.