Adam Wilcox

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Your Definitive Guide to Protein Powder

Protein powder can be a valuable training tool—you've just got to use it right<p>We all know that protein helps us recover from leg-ripping rides, but sometimes we struggle to get that protein into our system as we rush between workouts and workplaces. Protein powders are an easy, convenient …

Nutrition

7 things your muscles are trying to tell you

If you've ever spent the day after an intense workout soothing your sore legs with a foam roller, you know your muscles can give you plenty of feedback about how you're feeling. Usually the message is pretty straightforward—if your glutes are sore after doing a million squats, that's a …

Exercise

6 ways to burn more calories at the gym

<b>What you’re doing wrong: fasted workouts<br>How to fix it: light pre-workout meals</b><p>Crawling from your bed to the gym means running on empty for your whole …

Exercise

The Lifting Technique That Flattens Your Belly

Plus, two full-length workouts designed to shred fat while building muscle<p>Much like the great American poet Snoop Dogg, I’m a big believer in dropping it like it’s hot. But I’m a terrible dancer and a bit of a meathead, so I limit most of my “dropping” to my physical training.<p>Drop sets (also …

The 6 Most Overrated Exercises Ever

...And Some Much Better Alternatives<p>1 – The Barbell Bench Press<p>Go ahead and unfriend me now, I'll understand. Look, the barbell bench press is okay. …

Bodyweight Exercise

'Exercise boosts men's sperm count'

<b>Doing at least half an hour of exercise three times a week may boost men's sperm count, say scientists.</b><p>Men who took up running and stuck with it had more "healthy swimmers", according to the research in the journal Reproduction.<p>The boost was only temporary, and began to wane within a month if the …

Sperm

Sit-Ups and Planks Aren't Enough to Build a Strong Core

If you can hold a plank for ages and crack walnuts with infinite sit-ups, you’ve got good core strength. But a strong core is more than brute-forcing …

Health

Want Bigger Arms? Then Keep Doing Squats

The secret to bigger biceps is in the legs.<p>You want the secret to bigger arms. Well, I won't disappoint. The secret actually has <i>nothing to do</i> with what kind of bicep curl you use; the secret is in your other appendages: Your legs. (Now you might be disappointed.)<p>Norwegian researchers found that …