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Update from Ukraine | Awesome! Real Spider Web 2.0 | Ruzzian Supply Train Kaboomed, Supplies Cut

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My name is Denys, and I am Boeing 737 Captain. Before I used to fly ATR 42/72.
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I Didn't Plan for this to be a Home Renovation Channel. (DIY Day 17)

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I Tried 100 Years Of Weight Loss Diets

1863 vs 2050

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The Worlds Oldest vs Newest Diet

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The Fastest Way to Blow Up Your Bench (Using Science)

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Reaching a 225 bench press is a sign you've made it in the gym. But only 2% of new lifters can do it, and even among regulars, barely 1 in 5 ever get there. It took me 3 years to increase my bench press and hit a 225 bench press. But it took Ryan, a record-breaking lifter and pro bodybuilder, just 1.
Now he benches over 400 lbs easily — a bench press progress so rare you have better odds of becoming a billionaire. All using a system I’ve never heard of ... and he says he's natural? So, after breaking Ryan's method down (including bench press form tips) with the latest research, I turned it into a plan that could help you and me add up to 30 lbs to your bench in just 6 weeks. Here’s how to increase bench press, explained.

Ryan: "After I made that switch, it was a year's worth of progress in 3 months. This is key if you're serious about how to increase bench press." The switch? His grip.

Research shows that widening your grip just an inch or two can boost your bench press instantly — often by 5-10% — just by shortening the range of motion.
Ryan: "The rule of thumb is the wider you go, the more pec engagement you'll experience, and the more narrow you go, the more tricep engagement you'll experience. You kind of want to play to your strengths. If you have very strong triceps, going narrow might help. But it comes down to experimentation and using how it feels to guide you." This is essential insight for anyone looking to improve bench press form.
Ryan's bench press form starts before his hands even touch the bar. He uses a big arch, similar to what powerlifters do, to shorten the range of motion and boost strength. It can look extreme, but it's one of the tools he uses to increase bench press safely and effectively.

Your warmups matter if you want to make serious bench press progress. Ryan spends up to 30 minutes just working his way up to 400 lbs, treating every set as a practice rep to improve technique. This is key if you're serious about how to increase bench press.

Ryan structures his workouts into three parts, starting with strength. A few focused sets of heavy bench press, lower reps, and high effort. Then he uses those sets to identify sticking points and apply fixes. This is crucial if you want to steadily increase bench press over time.

There are 3 common sticking points. Right off the chest, in the middle, and at the top. If you’re failing off the chest, for example, it could be a pec power issue.
Ryan recommends dips and speed bench press work. If you're stuck midway, overhead presses help. Lockout issues? Try Spoto press or close grip variations. These details will make or break your bench press progress.

Research shows that muscle size is one of the biggest predictors of strength, and that relationship becomes even more important as you gain experienced and master the “skill” of benching. Ryan takes full advantage of this by using bodybuilding exercises to develop the muscle groups that help him with the bench press. These include incline dumbbell presses and cable flyes, which target areas the bench press alone may miss. That’s a key strategy when thinking about how to increase bench press without plateauing.

Motivation can make or break your journey to a 225 bench press. Ryan tracks everything—bench press progress, dips, flyes, and more—to gamify the process and stay engaged. This level of tracking shows how even small changes to your bench press form can lead to massive gains.

Broga keeps Ryan injury-free. It's a hybrid of yoga and ‘bro’ training that maintains joint health, allowing him to train harder, longer, and consistently push his bench press progress. This is one of those underrated strategies that separates casual lifters from pros.

The final piece? Recovery. Ryan only bench presses once per week now, and now, this might sound strange at first. In fact, as a beginner, research shows that going from benching just once per week to 2 or 3 times per week can literally double your strength gains. But as you get stronger and stronger, things change. It’s why, although research shows for beginner lifters, higher frequency training leads to faster strength gains, when you look at advanced lifters it doesn’t tell the same story. But even though Ryan’s low-frequency approach works for him, some people will still see better results by benching more often. The only way to find out which approach would help you? With Ryan’s advice and using the latest science, I’ve created a low-frequency bench program and a higher-frequency bench program designed to get you to a 225 bench press (and beyond). Try one of them, track your strength gains, and then try the other and see which one you seem to recover and progress faster with.

Update from Ukraine | Budapest 2.0 | Trump, Putin and Orban might try to Trap Ukraine

I Joined The Billionaires Fitness Club ($50k Membership)

is it worth it?

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The World's Most Expensive Fitness Club ($50k/year)

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Update from Ukraine | Great! Ruzzia Lost Rare Air Defence | Ukraine gains Advantage

Everything That Burns More Fat Than Jogging

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This one exercise burns twice as much fat as jogging and that’s just 1 of the 12 popular cardio exercises we tested, using the world’s most accurate calorie tracker, to measure not just total calories but also fat and carb burn, to finally settle the question: what's the best cardio for fat loss? By the end, you’ll know exactly which are the best cardio exercises to help you get leaner, faster, and which ones are wasting your time. Starting with the one cardio workout every kid knows how to do: jump rope.

First up, high-intensity cardio workouts.
Jump Rope (10 mins)Jeremy: 160 cal +28 afterburn | Dennis: 69 cal + 8 afterburnThis classic movement turned out to be a very time-efficient cardio workout. While it didn't trigger much afterburn, it delivered a high calorie-per-minute ratio for those short on time.

YouTube HIIT (10 mins)Jeremy: 136 cal + 24 afterburn | Dennis: 100 cal + 16 afterburnThis popular format blends bodyweight exercises with short rest intervals. While it technically qualifies as high-intensity, both I found it didn’t push my heart rate high enough to qualify as true HIIT.

Sprints (10 mins)Jeremy: 178 cal + 48 afterburn | Dennis: 148 cal + 27 afterburnSprints burned the most calories per minute — and produced the highest afterburn, thanks to pushing heart rate above 85% max. But interestingly, 97% of calories burned came from carbs. But burning more carbs during cardio doesn't mean you're not losing fat. Your body tends to switch to fat burning after intense carb-based workouts, especially during recovery. That’s why total energy burned — including afterburn — matters more than what fuel source was used during the workout.

Next up, low-intensity cardio workouts.
Jogging (20 mins)Jeremy: 350 cal | Dennis: 260 calThis workout had the highest total calorie burn per session. While it didn’t trigger much afterburn compared to sprints, the steady heart rate made jogging one of the most consistent and scalable forms of cardio for fat loss.

Fasted Jogging (20 mins)Jeremy: ~350 cal | Dennis: ~260 calCalories burned remained the same, but a larger percentage came from fat. However, long-term studies show fasted cardio doesn’t result in more fat loss — because the total energy balance (not fat burned during the workout) drives fat loss.

Walking (30 mins)Jeremy: ~200 cal | Dennis: ~200 calSurprisingly efficient: 81% of calories burned came from fat — the highest fat percentage of all workouts tested. But remember: fat burn during exercise ≠ fat loss. You can burn lots of fat in-session and still not lose body fat if you're not in a calorie deficit.

Incline Walking (30 mins)Jeremy: ~300 cal | Dennis: ~300 calIncline walking raised the burn by ~50% compared to flat walking — and is easier on the joints than jogging. A strong low-impact contender for the best cardio for fat loss, especially for beginners.

Weighted Walking (30 mins)Jeremy: ~225 cal (+13%) | Dennis: ~260 cal (+30%)Adding a 20-lb backpack significantly increased calorie burn — especially for Dennis, since the weight made up a larger proportion of his body weight.

Kangoo Jog (20 mins)Jeremy: ~315 cal (10% less than jogging) | Dennis: ~235 calDespite the hype, these rebound boots burned slightly fewer calories than regular jogging — likely due to limited running speed. Still, they reduced joint impact and made the workout more enjoyable.

Swimming (20 mins)Jeremy: 276 cal | Dennis: 223 calSwimming activated nearly every major muscle group and provided a strong calorie burn with very low joint stress. Water also cools the body faster, forcing you to burn more energy just to stay warm. A top-tier option among best cardio exercises for total-body impact and fat loss support.

Finally, moderate-intensity cardio workouts.
StairMaster (20 mins)Jeremy: 256 cal | Dennis: 215 calThis gym staple delivered high calorie burn without much variation in intensity. However, machines often overestimate burn by 10–30%, so the mask-tracked numbers here give a more accurate view.

Boxing (20 mins)Jeremy: 270 cal | Dennis: 215 calEngaging and skill-based, boxing helped both push harder without overthinking. Calorie burn was similar to StairMaster, but more enjoyable — which matters when choosing the best cardio exercises for consistency.

Ultimately, the best cardio for fat loss isn’t the workout that burns the most fat during the session — it’s the one that helps you stay consistent, recover well, and keep your total calories burned high enough to create real change. Whether it’s walking, boxing, or sprinting, the best cardio workout is the one that fits you.

2026 Acura RSX -- Meet Acura's NEWEST SUV With a Familiar Name! (First Look)

Here's our First Look Review of the NEW 2026 Acura RSX Prototype!

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Acura is reviving an iconic nameplate to kick off their new EV lineup, built from the ground up! So, with more tech than any Acura before, is this RSX the EV to wait for? Or should you buy the new competition: the Lexus RZ, Genesis GV60 or Audi Q4 e-tron? Go ahead: CLICK to find out :) Also, be sure to LIKE, SUBSCRIBE and tap the notification bell if you enjoyed this review -- it helps us more than you can imagine!
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