💪 5 Quick Tips to Build Muscle and Burn Fat

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Here's what we've got for you today:

• Five things to do between sets to build more muscle and burn more fat

• Classic Physique champions Chris Bumstead and Ramon Rocha Queiroz go through a back workout together

• Our complete preview of the 2024 Arnold Classic

TRAINING

No Rest for the Jacked

No matter how much weight you lift, rest periods between your sets make up most of your time during a gym session. While the intervals play a vital role in recovery and preparing for the next exercise, staying invested and maintaining a strong mind-muscle connection is essential to making the most of this time. 

In today's world, smartphones have become addictive distractions that can easily divert your precious motivation during your workout. Still, there are more productive activities you can engage in during rest periods to enhance fat-burning and muscle-building. 

Whether it's a brief, brisk walk for zone 2 cardio, some light stretching, or even visualization techniques, there are numerous ways to prepare yourself for subsequent sets and future training triumphs. Discover how you can optimize rest periods to maximize your training potential.

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WORKOUT

"Back" to "Back" Champs

Chris Bumstead — a.k.a. CBum — and Ramon Rocha Queiroz — a.k.a. Dino — are the current champions of the Classic Physique division at the Olympia and Arnold Classic, respectively. At the pinnacle of their bodybuilding prowess, these two remarkable athletes united for an intense back workout during CBum's visit to Dino's home country of Brazil.

Bumstead is focused on rehabilitating his back and shoulder after suffering a lat injury before winning the 2023 Classic Physique Olympia, so he's modified his training routine to accommodate that. The duo incorporated various row and pulldown exercises during their training session, emphasizing controlled eccentric and unilateral movements.

Experience a dynamic training session filled with invaluable bodybuilding tips and techniques specifically designed to optimize the growth of your back muscles.

BODYBUILDING 

The Arnold Is BACK

The 2024 Arnold Classic bodybuilding competition is scheduled for March 1-3 at the Greater Columbus Convention Center in Columbus, Ohio. Once again, a stellar lineup of bodybuilders is set to grace the stage, promising another unforgettable year of fierce competition and jaw-dropping physique displays.

BarBend has the list of competitors for the 2024 Arnold Classic, including defending champion Samson Dauda, top contender Hadi Choopan, and a collection of dark horses and debut bodybuilders looking to play spoiler. The stakes are high, with the victor getting an automatic bid to the 2024 Mr. Olympia event later in the year, in addition to $300,000. Read up on our complete preview of this titanic showdown below. 

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THE DROP SET

Behind the Influencer

• Sam Sulek has never done a bodybuilding show, but he's one of the most popular athletes in the space. Find out more about Sulek in our complete athlete profile.

• The hammer curls are an invaluable tool for biceps gains. Learn how to perform the move properly and take your arm day to the next level.

• Last year's Men's Physique Olympia champ Ryan Terry has a custom gym that cost about £5,000,000 (more than $6,300,000) to build, and the Stoltman brothers got unprecedented access to it. Watch the strongmen tour this state-of-the-art weightlifting gym in Retford, England.