Cardo Michael

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The Ultimate Workout For a Bigger, More Powerful Chest

Max out your muscle gains with this six-week specialization program<p>When you first start training, anything and everything you do in the gym works.<p>In fact, studies show that beginners are able to both build muscle and lose body fat, all while being on very low calorie diets! This is damn near …

Get a Killer Lower-Body Workout With Just One Exercise

Build muscle and rev your metabolism in a matter of minutes<p>Don’t want to think too hard on leg day? This workout from <i>Men’s Health</i> Fitness Director BJ Gaddour, C.S.C.S., is about as simple as it gets. With just two dumbbells and one exercise—the alternating reverse lunge—you’ll build lower-body …

How to Maximize Muscle Growth On the Back Of Your Shoulders

Hammer the back of your shoulders with this 1.5-rep reverse fly<p>Here’s a great reason to throw in an extra half rep during your next reverse fly: It can spur muscle growth in the back of your shoulders, says <i>Men’s Health</i> Fitness Director BJ Gaddour.<p><b>Related:</b> The Anarchy Workout From <i>Men’s Health</i>: 2 …

Here’s How Much Junk Food You Can Actually Eat While Maintaining a Healthy Diet

A dietician explains the actual meaning of ‘moderation’<p><i>“All foods fit a healthy lifestyle—within moderation.”</i><p>You’ve probably heard the mantra countless times.<p>The problem with statements like this is that they leave it up to you to decide what “moderation” means. One person’s scoop of cookies and …

This Workout Hits Your Chest, Traps, Triceps and Core In 10 Minutes Flat

Use these two kettlebell moves to hammer your upper body. Go longer than 10 minutes—if you can . . .<p>Some days you want to get in a tough workout without worrying about factors like sets, reps, and rest periods. You want to throw out the rules, and just go all out.<p>When those days hit, try this …

This Is One Of the Best Ways to Make Your Lats Grow

This classic bodybuilding exercise is an oldie but a goodie<p>One of the best ways to make your muscles grow is to slowly stretch them under load, says <i>Men’s Health</i> Fitness Director BJ Gaddour, C.S.C.S.<p>The dumbbell pullover does exactly that for your lats. As you extend your arms over your head, you …

How to Build the Strong, Chiseled Core Of a Fighter

Here’s why you never see a boxer without a six-pack—and how to steal their training secrets to build your own<p>Boxers are almost as famous for their abs as they are for the destruction they can unleash in the ring.<p>That’s because a good punch starts with a strong core, says <i>Men’s Health</i> Trainer and …

3 Exercises That Boost Your Bench Press

Other than practicing the actual bench press, of course<p>To boost your bench press, you need to hone your technique and strengthen your weaknesses.<p>The following three moves build muscle and strength in commonly weak areas for most men. They also help prevent the shoulder injuries that can accompany a …

Why ‘21s’ Are One Of the Best Ways to Add Inches to Your Biceps

Add this classic bodybuilding technique to your arm-building arsenal<p>When bodybuilders want an incredible biceps workout, they do 21s.<p>The technique uses various ranges-of-motion during a curl to stimulate new muscle growth and build strength at the hardest parts of the exercise—the bottom and the …

The No-Equipment, Total-Body Workout You Can Cram Into 13 Minutes

Build strength and muscle from head to toe with this highly efficient routine<p>This is not your basic bodyweight workout.<p>The routine, created by <i>Men’s Health</i> Next Top Trainer Gideon Akande, uses twists on conventional exercises like squats, pushups, and lunges to challenge your body in a whole new way.<p>…

8 Foods That Prove You Can Eat Healthy On a Budget

These are the cheapest, healthiest foods (a little) money can buy<p>Whether you’re grocery shopping for one or trying to feed a large family, the bills can really add up—especially if you’re trying to make healthy choices. Wild salmon and organic produce aren’t cheap!<p>But there are plenty of …

6 Annoying Skin Issues That May Be Caused By Your Workout

How to avoid breakouts, chafing, and more<p>Your skin can pick up a lot of grime during a workout—whether it’s from the handgrips on the treadmill or tile on the locker room floor.<p>Check out the most common ways your fitness regime might be impacting your skin and how to keep it smooth after any type …

Skin Care

The Trick To Getting Bigger in 90 Seconds

Hack more effective muscle growth with this science-backed technique<p>You don’t need pain to make gains, but you should at least be feeling <i>something</i>.<p>“Research shows, if you have trouble feeling a muscle during exercise, you won’t maximize its growth,” says <i>Men’s Health</i> Fitness Director BJ Gaddour.<p>It …

The Single Best Exercise For Your Lower Abs

A bodybuilder with a Ph.D. in exercise science swears by this movement<p>The lower abs might be the hardest place on your body to chisel.<p>That’s partly due to the obvious reason: People tend to carry more fat on the lower part of their torsos than the upper part, says exercise scientist Brad …

The 6 Best Supplements For Men

Don’t walk down the vitamin aisle without this guide<p>The vitamin aisle can be overwhelming.<p>With so many supplements available, it can be tough to separate the muscle-building, brain-boosting, highly beneficial brands from the ineffective—and even harmful—ones.<p>That’s where we come in. Here are the …

The Ultimate Workout For a Bigger, Stronger Back

This six-week specialization program will strengthen your neglected back muscles, improving your physique and preventing injury<p><i>This is the third edition in our series of specialization programs. To see the others, check out The Best Workout For Your Quads and The Best Workout For Your Chest.</i><p>The …

The 63 Best Barbell Exercises For Your Abs

You’ve never used a barbell like this before. See how a landmine can define every inch of your core<p>Ever try a landmine workout? It’s where you use only one side of a barbell to perform a variety of explosive exercises that burn fat, build muscle, boost metabolism, and improve strength and …

The Best Exercise For Building Your Upper Chest

New research shows that this exercise works even better than the classic incline bench press<p>If you’re looking to fill out the top of your chest, flip your grip on the bench press, says <i>Men’s Health</i> Fitness Director BJ Gaddour, C.S.C.S.<p>Performing the exercise with an underhand (also known as a …

The 10 Best Workout Moves For Your Back

Add these workout moves to your routine to sculpt a bigger, stronger back.<p>When you're in the gym, what's your main focus? What you see in the mirror when you face up to yourself—or what everyone else sees when you turn away? If you're like most guys, the answer is probably the former, and chest day …

The Pushup Workout That Crushes Your Chest

Overview<p><b>Exercises:</b> 1• <b><br>Total Sets:</b> 5• <b><br>Total Minutes:</b>• <b><br>Best For</b>: Muscle• <b><br>Body Targets</b>: Chest<p>Go deeper to get bigger. In this workout, you’ll perform a pushup with each hand on a raised surface—you can use two steps, weight plates, dumbbells, or even two medicine balls—in order to extend your range of motion. …

Top Strength Coach Explains How One Back Exercise Can Help Transform Your Entire Physique

If it’s not part of your program, it should be. Here’s why<p>Walk into any gym in America and you’ll usually find a traffic jam at the bench press.<p>But if you were to point out a man with an impressive physique, I guarantee he’s not pressing all day long.<p>I promise he’s putting a premium on exercises …

The 5 Exercises Every Guy Should Master

Before you do another rep, make sure you’re an expert on these movements first<p>I know the best way to train my body. But this knowledge took almost two decades to accumulate.<p>So when I look back on my first workout ever, I cringe.<p>There are so many things I would do differently. If I had known back …

How To Get A Six-Pack (Without Doing A Single Sit-Up)

People seem to think endless crunches are the route to a six-pack. People are wrong. It’s an understandable mistake; you curl a weight to pump your …

Workouts

The 20 Best Workout Moves To Build Your Butt

Target your money maker -- and your body's largest and most powerful muscle group, the glutes -- with these expert-approved moves.<p>The glutes are your body's largest and most powerful muscle group—and the key to an attractive set of assets. If you want a winning moneymaker, you should be all about …

These minimalist 'Game of Thrones' GIFs are a mesmerizing, cutesy take on the dark series

<i>Warning: Spoilers ahead for "Game of Thrones" season six.</i><p>The "Game of Thrones" fandom is known for its artistic approach to celebrating the epic series. From large-scale art installations to miniature paper shields, we never tire of seeing artists' and designers' interpretations. One artist in …

The 5-Minute Abs Screamer

Overview<p><b>Exercises:</b> 2• <b><br>Total Sets:</b> 5• <b><br>Total Minutes:</b> 05• <b><br>Best For</b>: Muscle• <b><br>Body Targets</b>: Abs, Chest, Core<p>This workout reaps absolute mayhem on your midsection. You’ll combine the pushup and the hollow-body hold to create a sinister superset that’ll result in a rock-solid core.<p><b>HOW TO DO IT</b> Complete as many …

3 Fat-Destroying Finishers That You Can Do At the End Of Every Workout

Pick one of these options as your workout’s grand finale<p>No one ever tells you to end your workout on a “low” note. That’s because you want to leave the gym feeling better than when you walked in. You want a finale that floods your brain with endorphins and makes you crave more.<p>So we asked Bruce …

Why Special Ops Are Doing Yoga—and Why You Should, Too

These warriors swear by it. See what it can do for you<p>I started doing yoga in 2011, when I was shutting down Iraq as part of Operation New Dawn.<p>Eight other Special Forces guys and I were the last American soldiers north of Baghdad, and our job was to represent U.S. support for a sovereign Iraqi …

5 Bodybuilding Techniques That Have Stood the Test Of Time

Supersize your gains with these tricks of the trade<p>Professional bodybuilders look like testosterone incarnate. Their arms are the circumference of an average man’s thighs. They have 10-pack cobblestone abs.<p>And when they strike a crab pose, their striated muscles and bulging veins look like a Boston …

Muscle Scientist Explains How 10 Seconds of Lifting Can Make You Bigger

Use this technique to speed your gains<p>For years, fitness experts and exercise scientists have said that if you want your muscles to grow, then you must put them under tension for 40 to 70 seconds at a time.<p>But there’s nothing magical about 40 to 70 seconds, says <i>Men’s Health</i> fitness advisor Brad …

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