Everything You Need to Know About Tricep Dips, From Building Huge Arms to Gaining Strength
Every guy should have a solid set of dips in his locker. Here's how to get thereThey didn't earn this crown for nothing. Tricep dips, bodyweight dips, bench dips — whatever you call them, they're a tried-and-tested bodyweight exercise that can thicken your arms without a dumbbell in sight.
Do you want to get big arms? You'd better start doing this biceps curl variation now for faster upper arm gains, especially if you want to grow arms as big as Chris Hemsworth or Henry Cavill by next summer. This biceps workout finisher move will bomb the upper arm and make you squeal like a rubber duck. You have been warned. © Provided by T3 Dumbbell Biceps Iso Curls
There are a myriad of ways to get shredded. If you prefer the classic bodybuilding method, the Arnold Schwarzenegger muscle building workout plan can bulk you up in eight weeks, albeit it won't be easy to hit those rep counts without having access to a commercial gym. The Mike Tyson bodyweight workout is equally as brutal as Arnie's plan but it uses only calisthenics moves, ideal for people on the budget. Of course, in order to build muscle effectively, you will have to work out 10 times a day.
Our Cover Model Shares His Go-To Upper-Body and Six-Pack Workout
Simmonds' follow-along dumbbell session is the ideal home workoutSimmonds' latest workout follows a similar formula, using six exercises in a 40 seconds on, 20 seconds off format for a total of five rounds to smoke your upper-body muscle groups and core. All in, you'll be pushing hard for 30 minutes. You'll find the video above and a how-to guide on the six exercises below.
- Best workout shoes
- Best dumbbell
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JAXJOX Connected Adjustable Dumbbell | Buy it for $449 at Best Buy
Fancy buying a pair of Bowflex SelectTech dumbbells? Us too, but they keep selling out. For an adjustable dumbbell that is more reliably available, buy this adjustable dumbbell pair – about half price of the Bowflex. The JAXJOX adjustable dumbbell uses a digital system that automatically adjust weights in 6-Ib increments from 8 - 50 lbs in under 3 seconds. View Deal
There is the Henry Cavill workout too, although that focuses on full body strength as opposed to arm bulk. Not like the Man of steel hasn't got big arms but this particular workout doesn't focus on the upper arm muscles for sure. Let's not forget the best home dumbbell exercises for beginners: these can help you build strength using only dumbbells.
This 6-Move Cover Model Leg Workout Builds Bigger Quads, Stronger Glutes and Harder Abs
Sizzle body fat with Bradley Simmonds' 30-minute follow-along workout This is common denominator in our latest YouTube series with PT and cover model Bradley Simmonds, who's created several follow-along workouts that you can sweat through at the gym, at home or wherever you are. All you need is a pair of dumbbells, a space to burpee in, and a bottle of water. The second and latest video, above, is designed to smoke your legs and your core using just six exercises. You'll be working in a 40 seconds on, 20 seconds off format for five total rounds lasting 30 minutes overall.
All that said, only of the above workouts has this biceps move. What makes it special is just how much it overloads the biceps. Most usually, you curl the dumbbells with one arm, letting the other side rest. Apparently, "training one arm can improve strength and decrease muscle loss in the other arm – without even moving it", so even just curling one arm could be a good idea.
- Best home gym equipment
- How to bulk up and gain weight naturally
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Mirafit Hex Dumbbell 10kg (Pair) | Buy it for £59.95 at Mirafit Everyone in the UK, keep calm! When was the last time you could buy Mirafit hex dumbbells? Not just any dumbbells but 10 kg pairs!? For £59.95! This is Black Friday came early, even without any discounts. We don't expect this beauty to stay in stock for too long, better buy these now and start working out asap. Seriously, this is like gold dust. Don't miss out.View Deal
Gallery: How to buy the best running shoes (T3)
Build Boulder Shoulders and Blast Calories With Our Quick Dumbbell Ladder Workout
A broad set of shoulders really packs out a t-shirt and screams strength, even more so when they taper into a chiselled midline. Get your fill of both with this dumbbell and bodyweight sessionGrab a pair of dumbbells (or kettlebells) at about 25% each of your bodyweight and work your way through our ladder, paying close attention to nailing your form and tempo on each muscle-scorching rep.
Top tips for buying new running shoes and the best ones on the market today
Picking the best pair of running trainers can mean the difference between getting better at running over time, or getting shin splints and giving up within a couple of weeks. Running shoes come in all shapes, with differing designs and technologies to suit the needs of all types of runner.
In this best running shoes guide, we have models best suited for training, racing, recovery and anything in between. Whether you just want THE perfect pair of running shoes, or feel like you can't have enough of them, these are the best of the best.
We also tell you our top tips for how to buy the right shoes for you. Whether you are a seasoned runner or someone just about to pick up jogging as a hobby, this running shoes guide has something to offer you.
HOW TO BUY THE RIGHT RUNNING SHOES
The difficulty in recommending running shoes is that while some are better than others, the 'best' shoe for you also has to suit how you run. We all run different mileage, land differently, weigh different amounts, and have different shaped feet, and our shoes should reflect that.
Dumbbell vs kettlebell: get big arms with THIS home gym equipment
Dumbbell vs kettlebell: which one is better? We have three reasons why you should buy dumbbells instead of kettlebells (and vice versa)It's no surprise that both types of home weights have their benefits and in this article, we listed three reasons why you should choose one over another. Of course, if you have a specific goal in mind, it is possible that neither of these type of weights are ideal for you. If you want to have a six pack, you are better off getting the best ab roller. Should you want to build a nice V-taper of back muscles, the best pull up bars can help you most.
If you’re a heavier runner you may find a supportive, cushioned shoe will help absorb some of the impact as you run, while lighter runners might prefer a more minimal shoe. Likewise, for longer runs you may want bounce and cushioning for a comfortable ride, while on race day or shorter runs you opt for something lighter, faster and more minimal.
Gait can also be a big factor. If your gait shows an excess of pronation or supination (inward and outward rolling of the foot as it strikes and pushes off from the ground), as you may need a shoe or insole that addresses this.
While all these variables may sound complicated, particularly if you’re new to the sport, keep the following five golden rules in mind before buying new running shoes.
1. GET YOUR GAIT TESTED
Drop into a shop like Sweatshop, Runner's Need or Vivobarefoot's stores and you can get a full gait analysis test done. This often means running on a treadmill or along the street so staff can help you identify the type of running shoes and support that's best for your running style.
Most of the staff will be runners themselves, so you’ll also get some handy hints on how to improve your technique.
2. TRY BEFORE YOU BUY
You may be able to find bargains online but it’s always best to try shoes on before you commit. Sizes can vary significantly from brand to brand, and it’s often worth going a half or full size up to allow for feet swelling as they become hot.
Which home gym equipment builds muscle quicker: dumbbell vs kettlebell? Here are the facts
Dumbbell vs kettlebell: which one is better? We have three reasons why you should buy one instead of the otherAdmittedly, both the best dumbbells and the best kettlebells are capable home weights that can help you get strong and build muscle effectively. That's all fine but when you have limited budget, a decision must be made whether you should buy dumbbells or kettlebells.
Even a brisk walk around the store, or in a carpeted area if you’re trying on at home, can give you a good idea of comfort and help highlight any niggling spots – that slightly slipping heel may feel minor now but think what it’s going to feel like after an hour or so on the run.
4. RACING VERSUS TRAINING
In a lot of cases you might want to choose a training shoe for longer mileage and a race shoe that's lighter but better used for shorter periods of time, like a four-hour race. Either way, it's important that you've worn your shoes in before you hit race day, or put in the longer runs.
5. FOCUS ON THAT FIRST-TRY FEEL
When it comes to the crunch, knowing you’ve found the right shoes for you comes down to how you feel when you put them on. A good sign that you’re making the right choice is a pair of shoes that almost melt into the background from the moment you slip them on, to the point that you don’t really notice you’re wearing them.
Now you know how to buy the best pair of trainers for you, check out our recommedations for the best running shoes around...
HOKA ONE ONE CARBON X
Weight: 246 grams
Get big arms faster with the most efficient dumbbell curl home workout known to humanity
Build biceps and get big arms at home or in the gym with this killer dumbbell biceps finisher moveThere are a myriad of ways to get shredded. If you prefer the classic bodybuilding method, the Arnold Schwarzenegger muscle building workout plan can bulk you up in eight weeks, albeit it won't be easy to hit those rep counts without having access to a commercial gym. The Mike Tyson bodyweight workout is equally as brutal as Arnie's plan but it uses only calisthenics moves, ideal for people on the budget. Of course, in order to build muscle effectively, you will have to work out 10 times a day.
Drop: 5 mm
Best for: Daily runs, tempo runs, intervals, long runs
Sizing: True to size (bit tight though)
+Integrated carbon plate for propulsion
+Wide forefoot platform
-Chunky midsole takes some time to get used to
Packed with top-notch Hoka technology, the Hoka One One Carbon X's best selling point is the carbon fibre plate providing a smooth transition through the gait cycle, combined with the signature Hoka cushioning.
The Carbon X is ideal for runners wide a wide feet; the spacious but snug forefoot platform provides support and stability, holding your feet just enough so it doesn't slide around the shoes whilst the upper mesh offers breathability.
And the looks! The thick sole profile drops only 5 mm from heel to toe, but the Carbon X seems agile and ready to go, at all times. The embroidered heel not only reminds me of the Nazca lines in Peru but it also provides extra support to the heels.
One of the lightest shoes on the list, the Hoka One One Carbon X is a formidable competitor. It can't match the Nike Vaporfly for pure speed, but it's usable across both training runs and races, and a fair bit more affordable. And, uh, you can actually buy it, while Vaporfly is now rather scarce, with people asking for silly money for it online. That's why it's back to being our #1 best running shoe.
NIKE AIR ZOOM PEGASUS 37
Weight: 285 grams (men's size 9UK)
Drop: 10 mm (24/14)
+Looks good enough to wear as an everyday trainer (unlike Alphafly)
As fast as the Nike Air Zoom Alphafly Next% and the Nike ZoomX Vaporfly NEXT% running shoes are, they were admittedly designed for racing, not for everyday training. They are excellent but not suited for daily training, not to mention the ZoomX foam will wear off pretty quickly if you use the shoes often and just for racing.
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There is a Nike running trainer that is supposed to compliment the Alphafly Next% – the Nike Air Zoom Tempo NEXT% – but those shoes are for a very niche category of runners: people who are training for long-distance races and would like to run the race in the Alphafly Next%.
For everyone else, we recommend Nike Air Zoom Pegasus 37 running trainers. These shoes use the React foam that's more durable than the ZoomX yet they still provide good energy returns. Springiness is further helped by the enlarged Air Zoom unit at the front: it is twice as large as previous versions, "delivering more bounce with every step", as Nike puts it.
The Nike Air Zoom Pegasus 37 running shoes' upper is comfortable and breathable and helps the shoes remain light, all the while not adding on extra bulk. It is also slightly translucent and, according to Nike, "has the look of speed". You can definitely see your socks better in the shoes.
BROOKS HYPERION TEMPO
Weight: 210 grams
Best for: Training, cushioning, mid-distance runs
Sizing: True to size
+DNA Flash midsole is very responsive
+Upper follows contour of feet well
-Not the cheapest training shoes
The Brooks Hyperion Tempo was announced in January 2020 and went under the radar for a bit, partially due to the lockdown and partially because Brooks is one of those brands only hardcore runners know about. A shame since the American manufacturer has produced a lot of amazing running shoes and still does, the Hyperion Tempo being a very good example of that.
The Brooks Hyperion Tempo is marketed as a training shoe to go with the carbon-enhanced Brooks Hyperion Elite. But unlike the Elite that uses the DNA Zero midsole, the Tempo is using the brand new, nitrogen-infused DNA Flash midsole that I'm sure we'll hear more about in the future.
On the press briefing in January, Brooks' Blue Line senior manager Nikhil Jain explained that the main aim with the Hyperion line was to reduce deviation from the ideal stride which in turn would would result in and better energy return and less fatigue.
Running in the Brooks Hyperion Elite feel light and responsive indeed. The midsole springy but not so much that it would hinder your efforts, I would characterise it 'supportive bounce' that reduces some of the impact force from the heels and creates a smoother transition from heel-to-toe.
I also found the upper a good fit: not race tight but not too baggy either. The slits at the front of the woven upper allow air to enter and since the fabric doesn't sit too close to the skin, your feet will kept cool and collected even after longer runs. Maybe not marathon distances but 10-20 km for sure.
My only issue with the Brooks Hyperion Tempo is the availability: just like many other premium shoes nowadays, the Hyperion Tempo never seems to be in stock in its full size-range. I understand that lockdown has increased demand and probably severed supply chains from Asia but it would be nice to have this shoe in stock from more than a week at a time. One can hope.
Weight: 235 grams
Best for: Threshold runs, racing, anything between 10km and a marathon
Sizing: True to size
+Light and comfortable
-You won't want to get it dirty
-For relatively good weather only
The latest update on the Cloudflow brings the Helion sole tech to this model: On's 'superfoam' delivers a soft yet responsive running experience, regardless of the temperature, giving you the same dynamics all year around.
The Helion works hard to reduce impact force as you land while the Cloud elements at the front help you lift off the ground more easily and efficiently. Does this combination work? It does, and brilliantly so.
The upper is a low-profile mesh that holds your feet in the right places and feels top quality too. Not to mention, the design of the shoes is pretty amazing: not often do you see such an eye-popping design in full-fledged running shoes.
Probably the biggest issue with the On Cloudflow is its looks: you won't want to get it dirty and run around in puddles, fearing the shoe might lose its box-fresh look. You can go for the black colourway, of course, but with such great colour gradients available, why would you?
Weight: 230 grams (UK size 8.5)
Drop: 10mm (24/14 mm)
Best for: Daily runs, long runs, training
+Continental rubber outsole
-Default colourway looks like every other Adidas running shoe from the era
The Adidas SL20 had a somewhat unfortunate history so far, although it's only been out for less than a year. Announced in early 2020, the SL20 heralded the coming of the now widely used Lightstrike foam: a light and responsive foam that now powers shoes like the Adidas Adizero Adios PRO, a record breaking pair speedsters.
The Adidas SL20 is not a racing shoe, mind: it might be super light and easy to run in, but it was designed for training as opposed to racing. It's not a problem though as the SL20 is indeed an excellent running trainer that also doesn't cost the earth either.
You'll find all the trademark Adidas features in the SL20, including the lightweight mesh upper, the Continental grip outsole and the dependable running performance. The biggest criticism we can offer is probably the lack of personality. The default black/white/coral SL20 looks pretty much like all the other Adidas shoes released at the time, including the Ultraboost PB, the Adizero Pro and the likes.
For the price, the Adidas SL20 is probably the best running trainer you can get at the moment.
NIKE REACT INFINITY RUN
Weight: 275 grams (men's size 9)
Best for: Recovery, long runs
Sizing: True to size
+So much support, yet it feels speedy
+New Flyknit upper is firm yet comfortable
-Arguably too much support for seasoned runners
The Nike React Infinity Run delivers on its promise, offering plenty of support in order to protect you from injury. The new Flyknit upper is comfortable yet firm and there is no sign of chafing around the rear of the foot. The integrated knitted tongue and the lace closure helps the Nike React Infinity Run follow the shape of the foot as closely as possible.
Despite all the injury-reducing protection, a fast tempo is guaranteed by the Vaporfly-like rocker sole geometry that merges landing and take off into one smooth transition. Very little energy is lost and your legs will feel fresher for longer.
For beginners, or people with 'interesting' running techniques, the Nike React Infinity Run will significantly reduce risk of injury. This doesn't mean you can just completely forget about correct running technique of course, but it will definitely help you worry less as you run. More seasoned runners might find all the extra support a bit much, but even they will appreciate the supreme cushioning and energy return.
HOKA ONE ONE CLIFTON EDG
Best for: Training runs
Sizing: True to size
+Looks like a sneaker...
+...yet performs like a running trainer
-The chunky midsole doesn't really serve a purpose
The Hoka One One Clifton Edge is "first-ever style extension" of the very popular Hoka One One Clifton series. Indeed, the Clifton Edge is edgy, figuratively and literally, as it introduces more style to the otherwise running trainer-looking Clifton series by adding a huge rim around the edge of the midsole.
Interestingly enough, despite the chunky midsole, the Clifton Edge manages to retain the lightness of the Clifton series: even the size 10 shoes I was testing only weigh just over 260 grams, which is crazy, considering how big these shoes are.
In theory, the extended heel is supposed to guide your feet as you land and admittedly, the Clifton Edge is best for runners who land on their heels as opposed forefoot strikers. Not saying they shouldn't buy the shoes as even people who tip toe will appreciate the looks of the Clifton Edge. Well, if you are into the Hoka One One look.
Truth to be told, the heel extension of the Clifton Edge is definitely less pronounced than the one found on the Hoka Tennine, but on those shoes, the mega heel serves a purpose while in the case of the Clifton Edge, it is more of an aesthetics choice as opposed to actual enhancement of running dynamics.
The Hoka One One Clifton Edge is well-padded, especially around the collar of the shoes and the top of the gusseted-tongue. The internal heel counter is super firm yet wearing the Clifton Edge was a comfortable experience altogether. The pull tab at the heel was definitely a nice addition and made putting the shoes on much easier.
I personally found the new high-resilience foam a bit firmer, not in a bad way though, and it might just be due to the contrast in firmness compared to the other shoe I tested at the same time as the Clifton Edge (Brooks Glycerin 18, a super-soft shoe). The tight upper might also contribute to the feeling of firmness, although Hoka shoes tend to be on the firm side in general.
Hoka's signature Meta-Rocker does the job perfectly here: the Clifton Edge rolls smoothly and feels snappier than how it looks. It is a weird sensation, seeing the bulk on your feet but feeling light and springy. If you ever run in a chunky Hoka before, you know what I'm talking about.
Weight: 260 grams
Best for: Short- to mid-distance runs, mild weather runs, training
Sizing: True to size
-Heel counter is not firm enough
-Can get warm
-Too much foam for good energy returns
The Asics Novablast is definitely one of the most exciting running shoe I've seen from the Japanese manufacturer in recent times. By no means it is perfect but it still offers plenty for the asking price.
The jumpy FlyteFoam Blast midsole delivers a fun running experience and wearing the Novablast will also make you taller, literally, thanks to the 10 millimetres of added foam which makes you feel like you have springs strapped to your feet.
The Asics Novablast delivers in the looks department too: there isn't really a boring colourway of this shoe, which is refreshing to see from Asics. Even the mainly black variant has lime green highlights and blue laces/outsole, giving the shoes a fresh and eccentric vibe.
Some might find the Novablast not optimised for longer runs; I would definitely not choose this shoe over the Nike ZoomX Vaporfly NEXT% for my next half marathon. Saying that, you can't actually buy a Vaporfly NEXT% at the moment and if you are a serious pronator, the narrow middle part of the Vaporfly's sole might do more harm than good anyway.
If you are after a bouncy, comfortable running experience and don't mind a bit looseness around the heels, you'll be well off wearing the Asics Novablast for your runs.
SAUCONY RIDE 13
Weight: 278 grams (men), 247 grams (women)
Drop: 8mm (32/24 mm)
Best for: Everyday runs, jogging, light training
+Great everyday trainer
+Formfit upper is roomy and comfortable
+Ample amount of padding
+Great for jogging and recovery runs...
-...but not so much for tempo and interval training
-Some users reported it being too big
Not all of the best running shoes are performance trainers. Sometimes, all you need is a pair of cushioned running trainers that won't torture your feet when you finally decide to go for a run once again after having three months off exercising. And if you are one of those recreational runners – no shame in that – the Saucony Ride 13 will be right up in your street.
Saucony moved away from using the ISOFIT technology which is great news as it was one of the main reasons why I didn't particularly like the predecessor of the Saucony Ride 13, the Saucony Ride ISO 2. With the ISOFIT system gone, Saucony also returned to the original numbering sequence, hence why the next shoe in line is not called Ride 3 but Ride 13.
But let's not get caught up with naming conventions as the Ride 13 has more to offer than just a simpler name. The FORMFIT technology, also used in the Saucony Endorphin series, fits better without restricting the toes or other parts of the feet. According to Saucony, the FORMFIT provides a "personalised 3D comfort" through the combination of a padded insole, the EVERUN foam in the middle and the reactive bottom layer.
Talking about padding: there is a lot of it so if you are after a plush ride, you'll love the Saucony Ride 13. The heel area is well comfortable as there is ample amount of padding around the ankle and under the heel, making landings a soft and pain-free experience. Even the laces and the tongue are soft and squashy, giving you the impression that the Ride 13 is made of marshmallows.
Not all energy is lost, though, as the PWRRUN cushioning does a good job in recovering some of the landing force and rolling into forward momentum. Running in the Saucony Ride 13 won't be the most responsive experience for sure but it is not supposed to be anyway. For training and recovery, you should get the Saucony Ride 13.
UA HOVR PHANTOM 2
Weight: 327 grams
Drop: 9mm (26/17)
Best for: Short-distance training
Sizing: True to size
+Knit upper is comfortable
+Getting in and out of the shoes is easy
+Integrated Bluetooth makes running planning easier in absence of a running watch
-Not ideal for performance runs
The updated UA HOVR Phantom 2 is a great beginner running shoe. It is comfortable, somewhat responsive and can even provide runners with running tips thanks to the built-in Bluetooth transmitter and the accompanying MapMyRun app: no need to buy an expensive running shoe and a pricey running watch straight away.
It's probably no wonder that Under Armour recommends the Phantom 2 for beginner runners who "have their sights set on running their fastest mile, or running a mile without stopping". You won't see the Phantom 2 on the podium at running races, nor will you use it for interval training or more strenuous VO2 max runs.
It might not be a racer but that doesn't mean the Phantom 2 is not a good running trainer, on the contrary. It has a built-in Bluetooth transmitter – not many running shoes can say the same – which can help you get better at running thanks to the running plans found in the MapMyRun app.
Despite not being a racing shoe, the Phantom 2 can provide decent energy return rates thanks to the the UA HOVR technology. Above all, the Phantom 2 is comfortable: the sock-like upper reminded me of the very popular Adidas Primeknit upper used in Ultraboost shoes.
The full rubber outsole provides excellent traction on the road even on wet surfaces, albeit it also makes the Phantom 2 heavier than most shoes on this list. On the flipside, this traction also makes the Phantom 2 an ideal trainer for workouts, which isn't all that surprising considering the history of Under Armour. Buy a running shoe, get a workout shoe for free: sign me up for this deal.
Weight: 225 grams
Best for: 10K to half marathon races
+Carbon plate is excellent for tempo runs
-A bit tight
-Wouldn't recommend it for longer than half marathon distances
You only have scratch the surface to see that the On Cloudboom is not just another Nike Vaporfly alternative. Although the Cloudboom does have a carbon plate insert in the midsole, what it also has is a low profile, unlike the Vaporfly that's famous for its stack height, among other things.
The Cloudboom is said to be the fastest long distance running shoe from On and indeed, these shoes are pretty fast. They are also accessible with their 9 mm drop, something you will need to counterbalance the stiffness of the On pods under your feet.
The pod-design makes the Cloudboom distinctively 'On' but thankfully, the firmness of the Cloudswift is long gone and the sole of the Cloudboom is so flexible you can roll the shoes up in a ball, much like Vivobarefoot shoes. The Cloudboom is also light but rather tight and as much as I appreciate close-to-the-skin race fit running shoes, the Cloudboom pushes the envelope on close fit shoes.
Not only that but given the low profile and firmer ground contact, you will feel the ground more directly in these shoes, even after 'just' a half marathon, let alone a full marathon. I can imagine some soreness setting soon after the race but definitely the day after the race wearing the Cloudboom.
For 10Ks or even a half marathon, though, the Cloudboom would work well, especially for people who like to speed through such distances and don't just meander on races.
One great advantage of the On Cloudboom is that it's available to buy, unlike many other carbon-assisted running shoes which all seem to go out of stock before they hit the market, making it extremely frustrating for everyday runners to get hold of them. I love the ASICS Metaracer and even the Vaporfly, but you can't buy them anywhere, unfortunately.
The On Cloudboom is an excellent mid-distance running shoe and it's especially recommended for runners who like to run faster and don't want to carry a fat midsole under their feet. Just make sure you have plenty of ice to treat the calf soreness the day after the race.
SAUCONY ENDORPHIN PRO
Weight: 238 grams (men's UK10.5)
Drop: 8mm (33.5mm/25.5mm)
Best for: Racing, interval training
Sizing: True to size (bit on the loose side)
+Good shock absorption under the heel
+Ergonomic collar structure
+Wider midfoot platform than the Vaporfly NEXT% (more forgiving)
-Upper is too loose at the front
-Not as optimised for energy return as other shoes with integrated carbon-plates
The Saucony Endorphin Pro is an excellent road running shoe. It is not perfect and even among its direct competitors I wouldn't place it on top but having said that, the market for high-cushioned running shoes with integrated carbon plates is fierce, probably the fiercest one at the moment.
Where the Endorpin Pro stands out is just how well it rolls: the transition from heel to toe is buttery smooth and also very comfortable. The carbon plate helps this transition tremendously, although it might not provide as much propulsion as the integrated plate in the Nike ZoomX Vaporfly NEXT%.
The weakest point of the shoe is the Formfit upper: it is just not tight enough for a running shoe designed for racing. All the best shoes in this category, such as the Hoka One One Carbon X and the Nike ZoomX Vaporfly NEXT%, have very tight uppers which is what you need on race day. The Formfit upper provides a looser fit which might not be ideal in a racing environment.
The Endorphin Pro is part of the Endorphin Collection, along with the Endorphin Speed and the Endorphin Shift, a trio of running shoes that feature similar running dynamics and even looks. In case you aren't too interested in the carbon plate.
ADIDAS 4D RUN 1.0
Weight: 395 grams (men's UK10)
Drop: 10mm (28mm/18mm)
Best for: Everyday runs, jogging and short- to mid-distances
Sizing: Go half size up
+Ample amount of padding around heels
+Technology is interesting
+Upper is well-constructed
-Go half size up
-Laces are super long for no reason
I'm used to recommending high-tech running shoes to races and performance runs but that's not the case with the Adidas 4D Run 1.0. These shoes are for training and casual runs, not for breaking PBs or when you are working hard on improving your VO2 max.
The 3D-printed lattice sole is created with a unique technology that uses light/oxygen only and when you think about it that way, you'll be amazed just how well the Adidas 4D Run 1.0 performs. On the other hand, the sole is rather heavy and doesn't quite deliver top performance (yet).
I would recommend going half size up as the Adidas 4D Run 1.0 is a bit on the tight side, despite the Primeknit upper and the padded heel counter being comfortable and cosy. The laces are also a bit too long too and unless tucked away somewhere, they flap around quite a lot as you run.
You won't see many top runners winning marathons wearing the Adidas 4D Run 1.0 but these shoes might work well for people who like running shoes from top brands and don't run for performance purposes. And let's face it, there are many of those out there at the moment. Not like it's a problem.
ASICS GEL-NIMBUS 21
Weight: 309 grams
Best for: Training, long runs
Sizing: True to size
-All the extra cushioning makes the shoe a bit heavier
-Can get warm inside
Asics’ Gel system has always been synonymous with supreme cushioning and the Asics Gel-Nimbus 21 is no different. We haven’t got enough space here to list all the technology that went into these shoes, but it’s safe to say that it’s similar to a description of a modern commercial airjet.
The trademarked I.G.S. technology – coupled with the Guidance Line system – provides outstanding gait support while the Trusstic system adds to the already great stability.
Understandably, all the extra cushioning adds a bit to the weight of the shoes, something to be expected. The Gel-Nimbus 21 was designed for comfortable, long-distance runs and not explosive sprints. There are better shoes for that purpose.
The Gel-Nimbus 21 looks pretty much like a professional running shoe. It definitely isn't a bad thing, but if you are after more swag, try the Adidas UltraBoost 19 or the On Cloud X.
Given all the extra padding, the Gel-Nimbus 21 can feel a bit warmer when the weather is hot. The shoes have great breathability but even that won’t counterbalance all the thick cushioning. Nevertheless, it's a great shoe for any serious runner out there.
NEW BALANCE FUELCELL REBEL
Weight: 208 grams
Best for: Rraces, tempo runs
Sizing: Half size under
+Toe off specialist
-In true New Balance fashion, sizing is half size under
The engineers at New Balance had a good look at what they learned from the creation and testing of the FuelCell 5280 racing flat and translated it into the FuelCell Rebel. Not only is the Rebel more modestly priced than the 5280, it is also more versatile, and all the while it keeps almost all the great features found in the latter.
Weighing just over 200 grams, the FuelCell Rebel is a lightweight shoe. It uses the Trace Fiber upper construction that uses precision stitching in key areas but keeps the upper thin and airy.
The main concern of the New Balance FuelCell Rebel is the forward propulsion; its main goal is to move you forward. The FuelCell midsole is a two-part rebound system that not so much rocks but bounces you back up. It's not as firm and well rounded as the Asics Metaride or the Hoka One One Carbon X; it's more springy and bouncy.
The New Balance FuelCell delivers in the looks department, too, especially the black colourway (which is not all that black after all) - it looks great with a lot of subtle yet contrasting colours.
Weight: 300 grams
Drop: Zero drop
Best for: Long runs
+Fantastic heel-to-toe transition
-Firm midsole only supports runners with near-perfect strides
The Asics Metaride is a brilliant long distance shoe, designed to relieve pressure on your ankle joints and rock you forward as you devour the miles under your feet. The very distinct sole is not only chunky but also curved, which helps the transition as you move your balance from the heel to the toes.
The knit upper is firmer than the Nike Joyride's flyknit but more forgiving than the Asics Gel Numbus 21, for example. The collar is super padded and there is no rubbing or chafing around the ankles either.
The Asics Metaride will take you further in more comfort. The Asics staple GEL cushioning works really well with the Flytefoam Lyte midsole and distributes impact stress efficiently.
The meta clutch counter could hold the heel a bit firmer so it doesn't wiggle as much but it's not loose enough to hinder your speed or comfort levels. The midpoint of the sole – where the little tunnel is if you look at the shoes from the side – can be felt at first but once you did 10-20 miles in the shoes it breaks in.
SAUCONY TYPE A9
Weight: 170 grams
Best for: Short- to mid-distance races, PR attempts
Sizing: True to size
+Tight upper locks foot in
+Fast as hell
-Lack of cushioning might be difficult to handle for complete beginners
There are runners out there who aren't looking for maximum comfort and padding all around their feet. Runners who want their running shoes to be as minimal as possible, shoes that won't run for them but aid them during their runs. Runners who seek energy return and that raw, 'this result is mine' feeling.
The Saucony Type A9 are these kind of shoes. They are not for beginners, no. They are for people who know what they are doing on the road and want to have a ride where they feel the ground beneath their feet.
These are some seriously light shoes; in fact, they are almost half as heavy as some of the other entries on this list. This means a lot less cushioning and rocket tech and a lot more directness and immediate feedback from any running surface.
The Saucony Type A9 is the one for the road, one for race days, one for those times when you feel ready to attempt a PR.
BROOKS GLYCERIN 18
Weight: 289 grams
Best for: Casual runs, jogs
Sizing: True to size
+The DNA LOFT cushioning is soft like a cloud
+Smooth heel-to-toe transition
-Not a huge amount of energy return
The Brooks Glycerin series is not famous for its energy return stats or that it has speed all figured out. What it's famous for is comfort and the latest iteration in the series, the Brooks Glycerin 18, is comfortable for sure.
The DNA loft midsole is as soft as a pillow and your feet will be bouncing around happily in the Glycerin 18. The 10mm drop makes these shoes accessible for even beginner runners.
All this softness has an effect on energy return. You can't will it all, really, and the Glycerin 18 loses out on some energy return due to its softness. These are not race day shoes - have a Saucony Type A9, Hoka Carbon X or a Nike ZoomX Vaporfly Next% for those occasions.
If you're after a soft ride on a sunny autumn afternoon, the Brooks Glycerin 18 will your perfect companion.
MIZUNO WAVE SKYRISE
Weight: 300 grams
Best for: Long runs, people who do high mileage either in one go or overall
+Great ground control
-Default colourway is a bit boring
We had to wait until 2020 to star a Mizuno model on our best running shoes list. The Mizuno Wave Skyrise sports a new cushioning system that combines the XPOP midsole compound – which contains thousands of little beads to reduce impact force as you land – and Wave Foam sole plate.
The result is running experience that feels like how Shovel Knight felt like when it came out: old-school but without glitches. Running in the Mizuno Wave Skyrise is like like running on thick gym mats, barefoot; your feet will thank you for wearing these for your long runs (and short ones too).
The Mizuno Wave Skyrise doesn't try correct your gait or interfere with the way you land your feet, giving you more control over your overall running technique. For the same reason, it might not be the ideal choice for novice runners who might need a little more guidance at the beginning.
We wish the shoes looked maybe a bit more interesting, though. Especially the default navy colourway, which just hasn't got much going for it in the looks department. The Mizuno Wave Skyrise looks like a pair of running shoes, for better or worse. Hard-core runners will probably appreciate the unyielding look but it will most likely not win over new fans from other brands with its looks only.
Overall, the Mizuno Wave Skyrise is a brilliant running shoe with excellent cushioning that also delivers comfort. And that is more than many other shoes do.
NEW BALANCE FUELCELL TC
Weight: 285 grams (men's UK size 10)
Best for: Last training days leading up to mid-to long-distance races, race days
+Excellent energy return
+Ergonomic heel-counter design
-Foam a bit too soft under the heel
Some says Nike broke running with its Nike Vaporfly series and although I don't think they did – progress in sportswear can't be halted – the American brand certainly brought high-stack running shoes with integrated carbon plates into fashion. At this day and age, almost all running shoe manufacturer have their own Nike Vaporfly alternative, and New Balance is no different.
The New Balance FuelCell TC is a light road racing shoe with very soft cushioning and a full-length carbon plate wedged in the middle of the midsole. The FuelCell technology is not new – it has been used for a while in New Balance shoes – but the TC improved on the formula and added the propulsion plate for even softer landings and more energetic takeoffs.
One thing you will definitely not feel running in the New Balance FuelCell TC is soreness or rubbing. This is one of the most comfortable high-stack shoes I have tried, starting from the soft foam underfoot, followed by the ergonomic heel counter and the light yet firm upper. These type of shoes tend to have a firmer hold, like the Hoka One One Carbon X, but not the FuelCell TC. If anything, the foam under the heel is a bit too soft and since it is rather high too, it might be a bit challenging for beginner runners to stabilise their ankles in the FuelCell TC.
But considering that the New Balance FuelCell is £60/$50 cheaper than the Nike ZoomX Vaporfly NEXT%, it feels like a small trade off. If you want a shoe that will help you run your next half marathon or even marathon faster without lower leg soreness the week after the race, I can wholeheartedly recommend the New Balance FuelCell TC.
ADIDAS PULSEBOOST HD
Weight: 340 grams
Best for: Everyday runners in the city
+Great for firm surfaces
-Upper is more comfortable than supportive
-QR playlist link on tongue is tacky
Adidas came up with a new midsole when they created the Pulseboost HD called – drumroll, please! – Boost HD. It delivers more stability and responsiveness, something you will need in the city where these running shoes belong.
The Boost HD is the same sole that the Ultraboost uses; and we liked that shoe a lot. The knit upper is in line with the latest trend in running shoes, giving your toes freedom whilst holding them firmly. Knitted uppers are great because they mould to each individual foot and ditch the one-size-fits-all mentality.
For some reason, Adidas thought it was a good idea to put a QR code on the tongue of the Pulseboost HD that leads you to an exclusive playlist. Hopefully they'll update it regularly, or you'll be running to the same music for the next year or two, which could get tedious. Apart from this small glitch, Pulseboost HD is a great running shoe and worth trying out.
But really, if you want big arms, you will need to overload both biceps so they can grow faster. One way to go about is to not let them rest between cults and to introduce what's called an 'isometric' movement to your biceps curls. Without going into too much detail here, there are three basic muscle movements or phases we can speak of:
- Concentric: when the muscle gets shorter throughout the movement, such as curling the dumbbell during biceps curls
- Eccentric: when the muscle gets longer throughout the movement, such as lowering the dumbbell during biceps curls
- Isometric: when muscles do not move. Instead, they stay contracted, such as holding the dumbbell with your lower arms pointing forward during biceps curls.
And that is exactly what you are going to do here. During dumbbell iso biceps curls – the exercise we are discussing here – you will be required to hold the dumbbell in the 'halfway' position when you curl with the other arm. It's like doing a biceps superset: you'll go from working one arm to the other without any break. Guaranteed burn.
- Best home workout
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How to do dumbbell iso biceps curls
Stand tall with both dumbbells in your hands, shoulders open, spine neutral, core engaged. Lift one dumbbell up to the halfway position, then start curling with the other arm. Make sure that you keep your upper arm straight: you only want to contract the biceps, not the shoulders.
Do 3-5 curls with one arm then lower the curling arm down to the halfway position and start curling with the other arm. Do 3-5 curls then repeat. Around halfway through you should start feeling the biceps burning like hell, that is exactly what you want.
One final note: dumbbell iso biceps curls are ideal when you haven't got heavy dumbbells at home. Your muscles will have to work double time doing iso curls and that will be taxing even using smaller weights only. Try these today and get pumped!
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Best dumbbell sets for 2021 for home workouts .
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