DemonChild

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The Primary Pattern Workout Plan

A Template for Strength or Muscle Gains<p>Here's what you need to know...<p>Pattern programming is efficient. It focuses on big bang-for-your-buck …

This Is How Long You Really Need to Hold a Plank to See Results | Men's Health

As a general guideline, Doug Sklar, a certified personal trainer and founder of PhilanthroFIT in New York City, recommends striving to do three sets of up to 60 seconds. “It’s OK to start with shorter sets and work up to 60 seconds,” he says.<p>Plus, shorter planks can still give you a solid workout, …

Tip: Eat Oatmeal Cookies, Build Muscle

Easy to make, packed with protein, stupidly delicious. Get the simple recipe here.<p>People are strange, especially bodybuilders and gym rats. Tell them …

Breakfast

Tip: How to Build Your Serratus

Here's how to target this often neglected muscle.<p>The serratus anterior are located just under the arm on the ribcage and are embedded within the …

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.<p>Start with the straps set far …

Muscle

A Reality Check for Impatient Natural Bodybuilders

The plight of the natural lifter is real. <b>We are constantly inundated with images and videos of chemically-enhanced lifters.</b> Common sense seems to …

Common Sense

Tip: Open Up Your Hips

Neurologically locked hips can limit your lifting and athletic performance. Try these drills to feel better fast.<p>The hip complex consists of multiple …

Hips

5 Spin Bike Workouts You Can Do in 30 Minutes or Less

For those times when you want to get your sweat on, but you also have a million other things to do.<p>August 28, 2017<p>Being a competitive athlete riddled …

Fitness

Tip: Blackburns

Strengthen your posterior chain and improve shoulder mobility with this unique exercise.<p>Doing blackburns to mimic your overhead press pattern is a …

Health

Tip: A New Way To Use a Trap Bar

Build your lats, delts, chest, triceps, and abs at the same time. Here's how.<p>The Trap Bar Pullover<p>Trap bar pullovers provide a unique stimulus to the …

4 Principles to Master the Rowing Machine

<b>Rowing is one of the most beneficial movements the human body can perform</b>. Get it right, and there's nothing more physiologically demanding on earth. …

Self-improvement

The 6 Toughest Drop Set Workouts

Brutal Mechanical Drop Sets<p>Drop Sets vs. Mechanical Drop Sets<p>Drop sets are a commonly used technique to allow you to extend a working set beyond …

Tip: The 20 Reps Method for Strength

Forget counting sets. Instead, think about weight and total reps. Here's why and how to do it.<p>The 20 Reps Method<p>For some reason, the average lifter …

Workouts

Tip: One Capsule For Strength and Endurance

This natural supplement benefits practically every aspect of human existence. And science agrees.<p>If people were made in high-tech factories instead …

Biomarkers

Tip: Pinch Grip Strength

Strength athletes train their crushing grip strength, but often neglect pinch grip strength. Here are some new ways to train it.<p>Pinch gripping …

Food

Tip: Pop Your Sacrum to Squat Better

Your glutes won't fire properly if your sacrum is out of alignment. Try this and save a trip to the chiropractor.<p>When Half of Your Butt Won't Work<p>If …

Yoga

Rotation Training for Athletes & Lifters

The 7th Functional Movement Pattern<p>The 7th Movement Pattern<p>Rotation is actually NOT one of the 6 foundational movement patterns (squat, hinge, lunge, …

The 5 Ab Exercises You're Doing Wrong

...And How to Do Them Right<p>Abs are revealed in the kitchen, but they're built and strengthened in the gym. You can't uncover what's not there. And …

Tip: Power Walking for Lifters

This ain't your momma's power walk. Strengthen your posterior chain and get shredded fast with this training method.<p>Power walking with a weighted …

Health

This Is What Happened When I Did a NAVY SEAL's Workout for a Week | Inc.com

Many successful people feel health and fitness aren't a luxury; they feel health and fitness actually play a major role in their success. The physical benefits are clear, but the mental advantages -- perseverance, resilience, determination, and mental toughness -- are just as important.<p>This is the …

Workouts

Suspended – Medium

6 Bodyweight Workouts That Actually Build Muscle

IT CAN BE tempting to head into the gym and immediately start pounding the heavy iron. But we’re here to tell you that a bodyweight routine will work …

Bodyweight Exercise

If Running Isn't Helping You Lose Weight, Do This 30-Minute Workout Instead

I know what it's like to exercise like crazy and not get the results you're after. I ran for years and years, and it wasn't until I started CrossFit …

Tip: The Most Important Key to Workout Consistency

Researchers have figured out how to stay consistent in the gym. Have you? Check this out.<p>The Consistency Factor<p>Steve had an interesting conversation …

The Ultimate Grip Strength Test

And How to Build a Crushing Grip<p>Powerful Paws: The Benefits<p>The hands are a crucial component of most upper body exercises, so possessing powerful …

Tip: Supplement Your Training With Band Work

High-rep band exercises will help you to avoid injury and build some extra muscle. Give these a shot.<p>Doing high-rep resistance band work has many …

Muscle

7 scientifically proven benefits of interval workouts

1. You’ll keep burning the calories for hours<p>“HIIT burns more calories during and after a workout than continuous aerobic training,” says exercise …

The 12 hardest arms exercises of all time

If you want to seriously start stretching your shirtsleeves, then it might be time to start introducing some advanced moves to your arm-focused …

Tip: The Sumo Deadlift

Strengthen your glutes and hamstrings with the sumo deadlift. Here's how it's done.<p>The sumo deadlift is safer than the conventional deadlift because …

Health