🏋️ 8 ultra-bougie power rack accessories

Your power rack is pretty awesome, but what if it could be even awesome-er? Coop has you covered if you want to take it to the next level. Check out his review of some of the most over-the-top and “bougie” rack accessories available, including a basketball hoop attachment to work on your layups in between sets (or to entertain your kids while you lift).

What else is in today’s newsletter:

• Learn how Arnold built 22-inch arms

• An RD answers: How much creatine should you take?

• What is biohacking, and can it work for you?

Reviews

Over-The-Top Rack Accessories

There’s nothing wrong with a little razzle-dazzle in your home gym. Coop reviews some of the most over-the-top gym accessories, all from a smaller boutique brand that may not have been on your radar: Oak Club. He gives his honest assessment of their premium rack accessories like:

• Spotter arms

• Mag pins

• J-cups

• And yes, a basketball hoop attachment!

Train

Hurry — Get to the Barbell!

Before he was a Hollywood icon, the Governor of California, and a present-day activist, Arnold Schwarzenegger was a bodybuilder. He won seven Mr. Olympia titles — the most prestigious prize in bodybuilding — and is still considered to have crafted one of the most aesthetically pleasing bodies to grace a stage or beach.

The centerpiece of his legendary physique was his arms — 22-inch slabs of muscle that, when flexed, formed a mountainous peak that sat atop horseshoe-shaped triceps. Genetics ultimately determine how “peaked” your biceps are. However, Schwarzenegger never rested on his laurels. The workouts Arnold put himself through to size-up his arms were…intense. Here’s a sample of just his biceps routine:

• A1. Barbell Cheat Curl: 5-8 sets of 8-12 reps

• A2: Incline Dumbbell Curl: 5-8 sets of 8-12 reps

• B1. Dumbbell Concentration Curl: 5 sets of 10 reps

• B2. Alternating Dumbbell Curl: 5 sets of 10 reps

We don’t suggest taking on 20 to 26 sets of pure biceps work if you’re a beginner. But we won’t leave you hanging. GGR recruited a Certified Strength and Conditioning Specialist (CSCS) to scale Arnold’s biceps and triceps routine for beginner and intermediate lifters. Hey, even Arnold started somewhere.

Fuel Up!

What is the Best Creatine Dosage?

Creatine and whey protein are the rival kings of the sports nutrition world among those who do resistance training. Creatine, in particular, has a more targeted function in muscle growth and helps with performance during high-intensity exercise. But how much should you be taking?

We have the short answer (3-5 grams) but you’ll want to read on to learn what the minimum amount you should take to optimize your creatine stores is, the optimal dose to take for efficacy, and if creatine loading is a necessary practice.

Learn

What is Biohacking?

The term “biohacking” may conjure up images of mad scientists in laboratories, conducting ill-designed experiments in dim lighting with tortuous-looking tools — ya know, like Frankenstein’s monster. While biohacking can certainly be taken too far, it’s a much more benign practice than it might sound.

In this beginner’s guide to biohacking, you’ll finally get your answer to the question, “What is biohacking?” and learn common biohacking methods and goals and whether it’s safe to try in your own life. 

Quick Hits

New to the #Gymlife?

• If you’re here because you’re new to training or simply want to revisit the fundamentals, we have an excellent workout schedule for beginners.

• Creatine (the most-studied nutritional supplement) can do a lot for your training, but does creatine help you lose weight? An RD answers this question.

• Are you a fitness professional looking to beef up your nutrition knowledge? We’ve got everything you need to know about the ISSA Nutrition Course.