💪 5 Tips to Build Golden-Era Biceps

Plus: How Long to Wait Between Bench Sets                                                                                                                                                                                                                                                                                                                                                                                                                 April 30, 2024 | [Read Online]( [The Ripped Report Logo] POWERED BY: Today’s newsletter is presented by Babbel. Right now, you can save 55% on Babbel’s scientifically proven language-learning program. [Click here for more](. Here’s what we have for you today: - Reigning Arnold Classic champ Wesley Vissers’ top three biceps exercises for arm growth - How long should you rest between bench press sets? - Fitness influencer Will Tennyson’s three mouthwatering, high-protein dessert recipes BODYBUILDING Golden Idols Credit: Wesley Vissers When you think of any bodybuilder from the so-called “Golden Era” of the 1970s, chances are they had a pair of biceps with high, chiseled peaks that almost seem impossible to replicate. And while you may never sculpt arms like [Arnold Schwarzenegger]( or [Franco Columbu](, Classic Physique competitor Wesley Vissers recently revealed a few secrets behind sculpting Golden Era-worthy biceps. Vissers outlines three exercises to develop the peak and width necessary for the type of growth you’re looking for. The reigning Arnold Classic champion emphasizes using cables to maintain the biceps in a stretched position and high-volume repetitions in the 12-20 range to provide the necessary stimulus for hypertrophy. Discover more of his invaluable insights to enhance your biceps' size and shape below. [Get the Workout]( FROM OUR SPONSOR Give Your Brain a Boost and Speak a New Language With Babbel Dreaming of diving into hidden coves or ordering authentic dishes on your summer getaway? Ditch the phrasebook and unlock real conversations with [Babbel's]( bite-sized lessons. Forget bulky textbooks and stressful grammar drills. Babbel focuses on practical phrases you'll actually use, like ordering food, asking directions, and navigating local customs. Learn at your own pace with just 10 minutes a day — that's all it takes to break the language barrier and connect with the locals on a deeper level. This summer, explore the world with confidence and create lifelong memories. For readers of The Ripped Report, [save 55% off for a limited time.]( [Travel Like a Local]( TRAINING Bench More Credit: Kitreel / Shutterstock The barbell bench press is arguably among the best exercises for sheer chest growth. But as you’re racking up new PRs and showcasing your plate-rattling power, there’s one question you should stop and ask yourself: How long should you rest in between sets? Is a one-minute rest enough to stimulate muscle growth, or is extending rest periods to three minutes more beneficial? To get the answers you seek, we're diving into the science to provide guidelines on the optimal rest period between sets for [maximizing chest muscle gains](. By the end, you should have a clear picture of how long to rest in between sets on those ultra-heavy days beneath the bar. [Read the Full Story]( NUTRITION Protein-Infused Desserts Credit: Will Tennyson Getting enough protein is crucial for muscle growth, yet increasing your protein intake often means eating endless amounts of bland meat or drinking protein shakes all day. However, fitness influencer Will Tennyson offers a delightful solution with his three delicious, protein-rich dessert recipes. These creations incorporate whey casein protein powder and essential ingredients like coconut flour, Greek yogurt, baking powder, and egg whites to create refreshing, low-sugar, and low-calorie treats packed with high-quality protein. Discover how to enjoy building muscle in a tastier way by learning these recipes. [Learn the Recipes]( THE DROP SET Arm Day Every Day Credit: Garage Gym Reviews - [Subscribe to The Home Gym Club](, Garage Gym Reviews' new newsletter, for all the latest equipment reviews, training tips, and nutrition advice in a three-minute read. - Don’t let the name fool you: The sissy squat may be the key to unlocking bigger quads. [Learn how]( and why you should do it. - Men’s Open bodybuilder Samson Sauda is still pumping iron while vacationing in Greece. [Watch]( his off-season arm and shoulders workout for hypertrophy. [fb]( [tw]( [ig]( [yt]( [Advertise with us]( Update your email preferences or unsubscribe [here]( © 2024 The Ripped Report 228 Park Ave S, #29976, New York, New York 10003, United States [[beehiiv logo]Powered by beehiiv](