Gavin Donoghue

384 Flips | 12 Magazines | 20 Likes | 1 Following | 12 Followers | @GavinDonoghue | Keep up with Gavin Donoghue 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 “Gavin Donoghue”

Develop the Ultimate Overhead Press

5 Progressions for a Big Press<p>The barbell shoulder press is a staple of strength and muscle building, but most lifters do it wrong.<p>Consider that the …

Workouts

Tip: The Simple Math of Rapid Fat Loss

Want to drop the chub quickly but still retain lean body mass? Grab your calculator and follow this formula.<p>The Formula<p>When it comes to fat loss, the …

Nutrition

Tip: The Front-Squat Iso Hold

This exercise will boost your front squat strength and improve your form. If you can hold for more than 30 seconds with 135 pounds, you're …

Workouts

Body Recomposition: Lose Fat and Gain Muscle at the Same Time

Most people trying to lose weight want a trim yet toned body.<p>Oftentimes, traditional weight loss programs focus on cutting body fat and hitting lower …

Nutrition

7 Clever Painting Ideas to Steal from the 2019 IKEA Catalog

We all know that catalogs aren't real life, but they can be excellent sources of inspiration to mine for your own home. IKEA has one of the best ones …

Home Decorating

Tip: Close-Stance Trap Bar Deadlift

Turn this lift into a quad builder with a closer stance. Keep the hips down and chest up to keep the stress on the legs and off the back.<p>Put your …

Workouts

Total-Body Kettlebell Circuit for Fat Loss

Kettlebells are a great way to add movement, variation, and cardiovascular fitness into a training program. In this article we have conjured up an …

Exercise

The Best Ab Exercises You’re Not Doing

These calorie-burning moves need to be part of your core routine.<p>After a sculpted stomach, but having trouble making progress? Too often, we work our …

The No-Frills, 1-Month Path to Get Jacked

This month-long program uses tried-and-true techniques to pack on muscle.<p>Give celebrity fitness trainer Joe Dowdell, C.S.C.S., a month to get you in shape and he won’t put you through a series of fancy HIIT workouts.<p>Instead, the founder of Dowdell Fitness Systems will give you a list of …

Rowing

Tip: Rethinking the Sissy Concentration Curl

It's an easy isolation exercise, it's not functional, and everyone knows chin-ups are better. Except, according to this study, that's not quite right.<p>…

Muscle

These 2 Hot Trainers Share a Beginner Dumbbell Workout Literally Anyone Can Do

Eric Leija, senior kettlebell trainer at Onnit who's also known as primal.swoledier on Instagram, and Jay Maryniak, NASM-CPT, CES, have teamed up to bless the world with their abs and full-body dumbbell workout. You might take one look at these guys and think, "There's no way I can keep up with …

Workouts

Burn The Most Fat, Build The Most Muscle

Use this month-long training program to get shredded fast!<p>When it comes to burning body fat, diet and cardio are definitely important, but the way …

Workouts

Special Forces Commandos Train Like This To Get Insane Strength & Stamina

Special Forces Selection is the toughest testing platform in the Military – a twelve-month process that 85 percent of candidates fail. It’s designed …

Special Forces

5 Unique Push Up Variations to Increase Your Strength

When it comes to any sensible strength training program it is hard to neglect adding in the almighty push up to produce a formula for developing …

Workouts

How to Keep Avocados From Going Bad (Seriously!)

It’s the rare trip to the grocery store when I’ll find an ideal avocado with almost-black skin, a bright green spot under its stem nub, and the same …

Tip: Rest Days – Are You Taking Too Many?

Build confidence, improve body comp, boost insulin sensitivity, and increase your cardiovascular capacity. Here's how.<p>Most people whose goal is to …

Special Forces Commandos Eat Like This To Build Muscle & Drop Fat

Your nutrition has a massive effect on your athletic performance and your aesthetics. Coming from a background of competitive gymnastics, soccer, …

Special Forces

Tip: The 1-Minute Bodybuilding Challenge

Shake up your workouts and ignite some new muscle growth. Here's how to do it... if you can handle it.<p>The Two Types of Pain<p>I have a theory about …

The Red, White, and Blue Tabata Workout

Ya gotta Tabata, right? When many of my clients hear this word, they typically cringe. Although, I love to see the looks on their faces as they …

Tip: A Crazy Exercise That Actually Works

Some exercises are goofy looking and don't work very well. But some goofy-looking exercises are very effective. This is one of them.<p>When it comes to …

Workouts

Work 638 Muscles, With Only 1 Piece Of Equipment

Here’s a fun fact to help you during your next trivia night down at the pub; the human body has a total of around 640 muscles (although the jury is …

The Exact Kettlebell and Bodyweight Workout That Left My Abs Sore For Days

Anyone who knows me or follows me on Instagram knows I'm a fiend for kettlebells. I love the versatility of this fitness tool, and I especially love that you can mix it up with other kinds of workouts for a comprehensive sweat session.<p>I recently had the chance to work out with Francheska Martinez, …

How to Build a Workout Routine

An effective workout is more than a sum of its parts. Its ability to build muscle, burn fat, and improve performance depends upon everything from its …

The 4-Minute Metabolism Booster

Rev your calorie-burning furnace with this lower-body weekend challenge<p>When it comes to revving your metabolism, one move reigns king. "The squat burns more calories per rep than almost any other exercise because it hits a lot of muscles, particularly big ones like you glutes, hamstrings, and …

15 Min Quick Ab Circuit for Shredded 6 Pack Abs w/ Gerardo Gabriel

In this video, we asked team Nutrex athlete Gerardo Gabriel to shed some light on how he built and maintains his shredded 6 pack.<p>So, he shared his 15 …

Tip: A Back Builder You've Never Tried

This is brutal, and you actually do it as part of your warm-up. Take a look.<p>3 x 3 With 5-Second Holds<p>Isometrics work wonders for joint positioning, …

If You Hate Cardio, This Trainer's Quick Ab Workout Is Just For You

Cardio that targets your abs? Yes, please. Fitness influencer and trainer Stefanie Williams posted a quick workout that only requires a bench. Her three moves are guaranteed to fire up your core, but they'll also work your entire body in the process. And if you're not a fan of straight-up cardio …

What We Now Know About Glute Training | Poliquin Article

While the arms, chest, and shoulders are often the focal point of men who lift weights, for women it’s the glutes. Glute training is also of interest …

The Muscle Building Diet (Free 12-Step Plan For Lean Bulking)

Are you a beginner, intermediate or advanced trainee (man or woman) that wants to build muscle quickly and effectively? If so, welcome to the diet …

There's a HIIT for weight lifting, too. And it works really well.

You may already know it by another name.<p>Everyone wants to work out less and see more gains, right?. Sweat for 20 minutes instead of an hour <i>and</i> get in shape faster? Come on. What could be better than that?<p>That’s the appeal of high-intensity interval training, or HIIT. Keep your heart rate way up for …

Exercise