🏋️ 15-minute workouts that actually work

plus: behind Dorian Yates' epic 1997 Olympia win                                                                                                                                                                                                                                                                                                                                                                                                                 January 15, 2024 | [Read Online]( [BarBend Newsletter] Today’s newsletter is presented by Wildgrain. If you want to carb up with delicious sourdough bread and fresh pasta delivered right to your door, there’s no better place to start than with [a membership to Wildgrain](. And right now, you can take advantage of free croissants for life when you sign up! Here’s what we’ve got for you today: - Dissecting the ATG split squat - How to squeeze a workout into 15 minutes - A look back at Dorian Yates’ harrowing 1997 Olympia win Exercise Tips Split Personality Credit: Khosro / Shutterstock If you want to chew up every last morsel of potential muscle gain, you need a single-leg exercise that ups the ante on your range of motion. In short: you need to do the ATG (that’s “ass-to-grass”) split squat. Supercharging the range of motion on a standard lunge, the ATG split squat improves mobility, strengthens legs, and gives you a new challenge on leg day. You’ll have to really limber up your ankles and hips to get into a full ATG split squat position (hint: doing more of them will help with the mobility). And while the bottom of the move is a tenuous position, the potential gains are well worth it. Learn all about how to build yourself up to a full ATG split squat below. [Go ATG]( From Our Sponsor Your New Cheat Day Meet [Wildgrain](, the first bake-from-frozen membership for sourdough bread, fresh pasta, and artisanal pastries. Every item bakes in just 25 minutes, so you can enjoy homemade quality whenever you need it. Uncertain about your holiday plans? You’ll be notified four days before each charge, providing flexibility to modify, reschedule, skip, or cancel your subscription anytime. Here's the best part: When you become a Wildgrain member today, you'll unlock free croissants for life. Yep, you read that right. It's a delicious offer that's too good to pass up. [Build My Buns]( Workouts Quarter-Hour Gains Credit: Sarayut Sridee / Shutterstock Fans of The Mighty Ducks 2 will take any amount of time given and transpose it into the phrase: “Two minutes, well worth it.” (In this case, we’re talking about 15 minutes, also well worth it). Even if you’re officially part of the Bash Brothers, you can still read this article and learn to use those 15 minutes to your advantage with some top-notch workouts focused on strength, conditioning, and more. Though it seems like 15 minutes isn’t enough for a real gym session, it can be all you need for serious improvements. You’re not going to have enough time to work up to a top set of deadlifts, but if you keep the pace high with a running clock, you can fit a ton of hard work into this tiny window. Squeeze some of these circuit-based workouts into your life with some help from the article below. [Get the Workouts]( Bodybuilding The Shadow’s Saga Credit: XP Gamer / YouTube Dorian Yates was one of the first true mass monsters in the sport of bodybuilding. Tougher than a coffin nail, the six-time Mr. Olympia winner’s training philosophy was all about going as hard as possible to get as big as possible. (And it certainly worked for him.) What happened, then, when a major triceps injury looked to derail the defense of his Mr. Olympia title in 1997? Well, Yates was never one to back down, and his response to a debilitating injury was as tough as his reputation in the gym. Read the full story about the lengths he went to retain his crown. [Read More]( Everything Else Track Yourself - Technological advances have been helping athletes for as long as singlets and compression socks have existed. And now, everyone can reap the advantages of health data analysis [thanks to these wearable fitness trackers.]( - It’s time to get wide by integrating the sumo deadlift into your lower body lifting routine. Certified Personal Trainer Mike Dewar [explains the ins and outs of the sumo deadlift.]( - CrossFit legend Rich Froning and his training team, Mayhem or Die, (barely) survived completing a grueling 24-hour rowing challenge. [Watch the highlights](. [fb]( [tw]( [ig]( [yt]( [in]( [Advertise with us]( Update your email preferences or unsubscribe [here]( © 2024 BarBend Newsletter 228 Park Ave S, #29976, New York, New York 10003, United States [[beehiiv logo]Powered by beehiiv](