Albert

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Lifters Need to Lift More Often

The Perfect Training Frequency and Volume<p>Here's what you need to know...<p>Experts used to think that once-a-week, high-volume training for individual …

Build “Hoss” Shoulders w/ Fouad Abiad’s Shoulder Workout

Workout Summary<p>Main Goal<p>Build Muscle<p>Workout Type<p>Single Muscle Group<p>Training Level<p>Advanced<p>Program Duration8 weeks<p>Days Per Week<p>1<p>Time Per Workout45-60 …

Muscle

7 Best Exercises to Naturally Increase Testosterone in Men

For dudes, testosterone is the holy grail of hormones—it’s what literally makes us men. Often referred to as the “male sex hormone,” testosterone …

Why You Should Be Doing Low-Bar Squats in the New Year

The low-bar back squat is a favorite move of powerlifters, and for good reason<p>For 18 years, Bryan Boorstein hated back squats.<p>Boorstein, 35, owner and coach at San Diego Athletics, knew he should back squat to build strength and power, but he avoided the movement because it caused him knee …

The Best Training Split You've Never Tried

Muscle-Specific Training Frequency for Bodybuilding<p>Here's what you need to know...<p>Different muscles have different recovery times. The training …

Tip: Is Variety More Important Than Intensity?

Doing lots of different exercises is more important than changing up sets and reps according to new research. Take a look.<p>The Sciency Approach vs. …

The workout plan that works forever

Drazen_ / Getty<p>Drazen_ / Getty<p><b>Duration</b> 45<p><b>Exercises</b> 4-7<p><b>Equipment</b> Yes<p>Fitness is complicated these days. There are so many programs, exercises, and …

The Ultimate Guide To An Effective Training Split

New to lifting? Figuring out your training schedule, or ''split,'' is of the utmost importance. Here are 5 ways to cycle your training days to …

The Ultimate Guide to Muscle Group Split Training

Bodybuilders like Steve Reeves in the 50s and 60s advocated full-body programs that included plenty of sets, reps, and some Olympic-style lifts. <b>With</b> …

This Is How Much Strength Training You Should Actually Do Every Week

Master your strength workout once and for all.<p>At <i>Women's Health</i>, #WHStrong isn't just a hashtag. It's a reminder to never underestimate your strength—mental or physical. Research shows we might need a bit of an assist on the latter. A new study in the <i>Journal of Strength and Conditioning Research</i> …

Tip: How to Get More Gains on Back Day

Follow this simple rule and get better results from your pulling exercises.<p>Shoulder Blades Back and Down!<p>While this cue is often repeated, few people …

Suspended – Medium

Tip: Boost Your Bench With Timed Dumbbell Presses

One set that lasts 8 minutes? Ouch. Here's why you need to try it and how to program it.<p>Dumbbells are great for teaching you how to press and also …

Tip: Train Muscles More Frequently

Stop training one body part a day. Hit every muscle more frequently and build them with this training split.<p>Screw body part splits. You know, where …

Zac Efron’s Ridiculous ‘Baywatch’ Shoulder Workout

Zac Efron may have been blessed with undeniably good genetics, but make no mistake: The lean physique he showcases in <i>Baywatch</i> has been earned.<p>“I have …

6 Triceps Exercises to Try, Just in Time for Suns-Out-Guns-Out Season

Here we go.<p>Yes, biceps curls are great for making you feel like a low-level action hero, but you're a wily gym veteran, so you know that the key to super-swole arms is the triceps. In honor of the suns-out-guns-out season that is nearly upon us, we asked some fitness pros for a few new triceps …

5 Supersets That Will Destroy Your Back

<i>“I’ve seen guys with big arms and big pecs that weren’t that strong. But I’ve never seen a guy with a big back that wasn’t strong.”</i><p>Recently I was …

How to build muscles to look better in your T-shirt

While attacking the large muscle groups in your upper body—your back, chest, shoulders—is obviously important, the key to looking great in a t-shirt …

The short man’s guide to working out better

The short man’s guide to working out better<p>I’m a short man. There, I said it. At 5’6,” I have never been picked first at basketball—or any sport, …

The old-school muscle-building plan for mammoth gains

<b>Duration</b> 45<p><b>Exercises</b> 5-9<p><b>Equipment</b> Yes<p>In the past, you may have tried what many lifters call "pre-exhaustion" training, a philosophy based on …

Muscle

The Muscles You Can Actually Make Bigger in a Hurry

Health<p>By Laura Williams Published On 02/03/2017<p>By Laura Williams Published On 02/03/2017<p>Don't you wish there were an "easy button" for shaping the …

The 7 Best Exercises to Build Arms That Turn Heads

Let’s be honest: Big guns not only look and feel great, they also boost confidence, doubling your appeal to potential mates. But the only way to get …

A 9-Move Circuit For Bigger, Stronger, Injury-Proof Shoulders

Grab a couple dumbbells and supersize your shoulders<p>If you want to sculpt your shoulders and make your waist look smaller, then give this 9-exercise dumbbell a circuit a try!<p>Do each move in the order listed with no more than 20 seconds of rest and transition between moves:<p>1. Dumbbell incline …

The 11 Best Ways to Build Shoulders

How to Build Bigger, Wider Delts<p>The Question<p>What's your single best training tip for building shoulder size?<p>Amit Sapir – IFBB Pro, World Record …

One of the Most Underrated Strength Exercises You Can Do

The deadlift is a very simple exercise that basically involves picking a barbell up off the ground and setting it back down. It’s a bit more involved …

Muscle

7 Better Lunge Alternatives Just in Time for Leg Day

We asked fitness professionals to suggest a few of their favorite alternatives.<p>As fun as it is to be the guy doing walking lunges across the circus that is your weight room floor, artfully dodging stray pieces of equipment and/or fellow gymgoers staring intently at their smartphones, this part of …

Everything You’ve Never Been Told About the Pullup

The pull up is a “should-be” universal tester of upper body strength.<p>Truthfully, I’d even settle for the overhead press, but the sad truth is, most …

The Squat Variation That's Safer For Your Back

It's better for your abs, too<p>The double kettlebell front squat is a low-risk, high-reward exercise, says David Jack, a <i>Men's Health</i> Training Advisor. This squat variation allows you to keep your torso more upright than back squats. That means more core activation and a safer position for your back. …

8 Plank Variations That Will Make Your Abs Scream

Not your granddaddy's planks.

The 3 Best Workouts For Guys Who Want Massive Arms

Pump up your arms with these cutting-edge muscle-building arm workouts<p>You’ve probably heard all kinds of flashy words used to describe muscle building techniques: Supersets, dropsets, slow negatives, static holds, training to failure, and more. They can all work wonders, but it can be complicated …