Bondy

27 Flips | 1 Magazine | 2 Following | 1 Follower | @Bondy | Keep up with Bondy on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Bondy”

4 Moves for Bigger Biceps

Being a former Goldern Gloves-contending boxer, Manhattan-based trainer Clay Burwell knows a thing or two about training arms. When it comes to …

Workouts

Easy No-Bake Protein Bar Recipe

1. Spray a square baking pan with nonstick spray.<p>2. Combine oats, protein powder, dry milk, seeds, cranberries and coconut in a medium bowl; mix well.<p>…

Breakfast

Change Up Your Exercise Order for Better Gains

It’s time to start thinking outside the box when it comes to exercise order. If you’re one of those guys who always trains large muscle groups before …

Rio De Janeiro

The 4 Week Fat-Burning Superset Workout Routine

So you want to burn fat, get super lean and have a great six-pack, right? Then you must determine the quickest, most effective means to achieving …

Exercise

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a …

How to Peak Your Biceps

As a trainer/contest-prep coach, one of the most common queries I receive in regards to body part troubleshooting is, “how can I achieve a better …

Trainers

Develop a Big-Time Bench

If you’re one of those guys who thinks of the bench press merely as an exercise to be incorporated into your chest routine, it’s time to think again. …

Workouts

Muscle-Building Breakfast Pizza Recipe

1. If making with turkey bacon, place bacon between two paper towels on a plate and microwave for one minute. Flip bacon over while keeping it in the …

Lift Doctor: Bigger Bench and Better Squats

<b>“What’s the best way to increase my bench press weight?” – Michael Maclean</b><p>If you want to get your bench numbers up, it is all about technique and …

Muscle

Protein-Packed Chicken Cordon Bleu Recipe

• 4 skinless, boneless chicken breasts, 4 oz each<br>• 1 tsp Mrs. Dash or other salt-free seasoning<br>• 4 slices fat-free Swiss cheese<br>• 4 slices low-fat deli ham<br>• ½ …

Cooking

Train Like The Rock: Dwayne Johnson's Shoulder Routine

Zachary Tanne/ WME IMG<p>Dwayne Johnson's Pain & Gain Training Split<p>Johnson hits the gym six days per week, usually focusing on one body part per day. …

Dwayne Johnson

Over The Top - Cable Overhead Triceps Extensions

<b>Question:</b> I never seem to feel my triceps working much when doing dumbbell overhead triceps extensions. Do you have any tips that may help? - S. …

Make Bobby Deen's Pork Tenderloin

One secret weapon that Cooking Channel host Bobby Deen discovered while recently shedding 33 pounds: pork tenderloin. Packed with flavor, this lean …

Cooking

17 Power Swaps to Add Muscle to Your Meals

1 of 18<p>Lauri Patterson / Getty<p>When it comes to muscle-building nutrition, it’s hard to beat grilled chicken or beef, brown rice, and assorted …

The Big Biceps Workout

<b>Exercises</b> 10<p><b>Equipment</b> Yes<p>When it comes to arm training, one muscle in particular always seems to hog the spotlight. The biceps brachii is the large …

Muscle

Supersize Your Chest With a Super-Efficient Workout

Bench press, incline press, dip, and dumbbell fly. That’s the basic routine Arnold Schwarzenegger used to develop the chest that is considered one of …

Workouts

Recipe: Lemon and Basil Chicken-Veggie Kebabs

10 High-protein, 5-Ingredient Recipes<p>The Best Whiskey Drinking Accessories<p>3 Over-the-top Kentucky Derby Drinks to Enjoy in Louisville This …

Food

Go Wide for Super-sized Shoulders

When fully developed, there are few things more impressive on the bodybuilder’s physique than big, well-rounded delts. Many trainees own a pair of …

Muscle

The 5 Best Leg Exercises You're Not Doing

Leg day is about more than squats, deadlifts, extensions, and curls. These five lesser-used leg exercises will kickstart your lower-body growth!<p>It's …

Fine-Tune Your Chest in Four Weeks

<b>Duration</b> 4 weeks<p><b>Exercises</b> 23<p><b>Equipment</b> Yes<p>Show up early for a symphony orchestra concert that features the most advanced performers and you know what …

Symphony Orchestra

The Alpha Male Shoulder Routine

Professional athletes have them. So do bodybuilders, longshoremen, lumberjacks, and pretty much every guy we innately identify as a pillar of …

Fitness

Diet 911: Gain Lean Mass and Get Ripped

Everyone knows crushing weights won't get you anywhere if you don't have the right diet to match. Even if you think you're eating all the right …

Muscle Man's Protein Pancakes Recipe

We all grew up on pancakes, but once we became more conscious of our physiques, we ditched them. Now’s the time, however, to bring this childhood …

Breakfast

Lift Heavy for More Muscle

You’ll never hear us at M&F say there’s anything inherently wrong with doing sets in the 8-12-rep range. Most people agree that sets of 8-12 are your …

Dwayne 'The Rock' Johnson's Muscle-Building Diet

Per Bernal<p>Sure, he’s a WWE superstar and a Hollywood A-lister, but ever notice how the Rock looks every bit a bodybuilder? (That’s a rhetorical …

Nutrition

The Two-Day Biceps Blast Routine

<b>Duration</b> 2 days<p><b>Exercises</b> 8<p><b>Equipment</b> Yes<p>Seems like everyone's out to find a newer, better way to train their biceps. Drop sets, weird splits and …

Muscle