Gerrard

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4 Sleeve Splitting Supersets for Superhero Arms

If you what to grow then you need to add supersets. A basic definition of a superset is when you do two exercises back to back with little to no rest …

Bodybuilding

Short on Time? This Workout Only Takes 20 Minutes

But that doesn't mean it's not intense<p>"If you only have 20 minutes to do a workout, this is your go-to choice," says trainer Bobby Maximus, author of <i>Maximus Body</i> from <i>Men's Health</i>, which is designed to help you build serious muscle and burn fat. "The beauty of this workout is it's never really the …

The Best Workout You Can Do When You Can't Hit the Gym

You won't need a single piece of equipment<p>This workout from Bobby Maximus, trainer and author of the <i>Maximus Body</i> from <i>Men's Health</i>, is proof that you don't need a gym, heavy-duty equipment—or even basic equipment—to get in a heart-pumping, fat-melting workout.<p>"The 10 to 1 is one of my go-to …

How to get bigger arm muscles

Developing strong muscular arms is integral part of sculpting a well rounded physique. I’ll show you how.<p><b>The Workout</b><p><b>Day 1: Biceps</b> One Arm Preacher Curl Drop sets (each arm, four different weights) 3 x Slow Motion Barbell Curls<p><b>Day 2: Triceps</b> 4 x 8 Close Grip Bench Press 4 x Tricep Pull down (four …

Bottom Up

3 Resistance Band Back Exercises You Can Take On the Road

On the go? That's no excuse to skip your workout<p>The gold standard for back exercises is the pullup, a bodyweight crusher that has you lifting nearly all of your weight upwards on a bar, engaging your lats and building a magical V-taper. It’s an exercise that travels well; in fact, you can do it …

Shaun T Will Make Your Abs Shake in 8 Minutes and All You Need Is a Chair

We have a special treat for your core from directly from Shaun T. He's a Beachbody super trainer and creator of Insanity and Shaun Week, and he knows how to strengthen and sculpt abs. This workout is short but specific, and the only equipment you need is a chair. Yeah, leave it to Shaun to find an …

​The Amount Of Protein That Will Max Out Your Gains

But you have to put in the work if you want to see results<p>There’s a reason you see guys at the gym pounding a protein shake when their workout’s in the books: Adding more protein to your diet can enhance your muscle gains from weight training, a new review and meta-analysis from the <i>British Journal</i> …

The 6-week Model Body workout plan

Everyone has snapped a few shots only later to go back and delete a bunch of them. "My eyes are closed." "I'm not standing up straight." "Do my arms …

Workouts

Testosterone Advantage Training

The Leg Training Cure for Small Arms<p>Here's what you need to know...<p>If you train legs with biceps, the biceps grow faster. The leg training causes an …

WATCH: You Can Do This 5-Move Total-Body Workout Anywhere

<i>No more labelling gym-rats as meatheads, please. New science from the Kuopio Research Institute of Exercise Medicine prove that the squat rack is the</i> …

Exercise

​3 Classic Chest-Chiseling Exercises

These moves will make your pecs pop like corn!<p>Most men hit the regular flat chest press every Monday, also called "International Chest Day" in bro-speak. But if your pec development is still poor to quite poor, try these three classic chest-chiseling exercises from natural bodybuilder Julian Smith. …

3 Day A Week Workout | Limited Time, Maximum Gains

If you’re one that struggles to find time to carve out of your week due to business (or lack of motivation) to exercise, keep in mind that all you …

Mountain Biking

Muscle detailing: The leg workout to carve your quads and calves

Want bulging hamstrings, well-rounded glutes, rock-solid calves, and sculpted quads with a teardrop to boot? Say no more. This routine will give you …

Exercise

This Will Be the Hardest 60 Seconds Of Exercise You’ll Do All Week

Finish your workout with one minute of this 2-move combination, and you’ll leave the gym fully wiped out—but in a good way<p>Wrap up your workout with a metabolism-igniting bang by combining pushups with box jumps. You’ll work your upper and lower body while sending your heart rate—and fitness …

The Science Of Building A Bigger Chest In 28 Days

<b>Session 1: Turn up the volume on your training</b><p>Before you start building, you need to lay the foundation for growth: strength is the only true …

Health

Stimulate Faster Gains With This Biceps Curl Variation

This slight tweak to the classic curl will help you get the pump you crave<p>If bigger arms are on your wish list, then the spider curl—also known as the decline dumbbell curl—is a must-do, according to <i>Men’s Health</i> Australia Training Advisor Cam Byrnes.<p>Performing the curl while lying chest down on an …

Sculpt V Shaped Abs The Easy Way

A recent study in the Australian and New Zealand Journal of Public Health suggested that men suffer from body image issues just as much as women. …

Weightlifting

This Crazy-Looking Overhead Press Is Amazingly Effective

Build massive shoulders with this badass variation<p>You know what’s harder to lift than a barbell loaded up with weight plates? A barbell loaded up with kettlebells dangling from elastic bands.<p>In the video above, <i>Men’s Health</i> Fitness Director BJ Gaddour, C.S.C.S., demonstrates how to perform the …

Get a Killer Midday Workout on Your Wheeled Office Chair

We’ve seen chair-based workouts before, but those just have you sit and step on a stationary chair. Trainer Kaisa Keranen amps up this idea with a …

5 amazing and affordable garden ideas

Are you in need of ideas to create a sensational and elegant garden? That outdoor space that you can enjoy the peace and quiet of being at home in …

Is it possible to build muscle at 50, 60 or 70 years of age?

<i>April 7, 2016 (image provided by: https://www.youtube.com/watch?v=P1PzKYkSwp0)</i><p>As I’ve gotten older, I’ve come to realize some cold hard truths. It …

Are Heavy Weights Better For Building Muscle? The Surprising Results Of a New Study

Researchers pitted a low-weight workout program against heavy lifting for 12 weeks. Here’s what happened<p>Bro wisdom says that if you want to get big, you have to lift heavy. But emerging science begs to differ.<p>In a new study from McMaster University, researchers put experienced lifters through a …

The 30-Minute Density Circuit That Targets Your Quads, Glutes, Hamstrings, and Hips

Your goal: as many rounds as possible in a half an hour<p>A density circuit involves alternating between three or more moves performed at a submaximal number of repetitions. (Check out This Incredible Upper-Body Density Circuit That Targets Your Chest and Back.)<p>Why submax? This allows you to work more …

The 30-Minute Density Circuit That Targets Your Chest and Back

Increase your training volume for serious upper-body gains<p>A density circuit involves alternating between three or more moves performed at a submaximal number of repetitions.<p>Why submax? This allows you to work more continuously, manage fatigue, and maintain better movement quality throughout your …

The 1-Minute Routine That Gets Your Arms and Chest RIPPED

4 moves, 60 seconds, 100% intensity<p>One minute is ridiculously quick, sure. But you can do this RIPTENSITY pushup chest and arms challenge anywhere, anytime—like before you brush your teeth in the morning or on your lunch break or while your dinner heats up.<p>And imagine if you did this one-minute …

This May Be One Of the Best Ways to Train Your Core

Add it to your weekly routine for a rock-hard middle<p>If you want to get the most out of your core training, then you must focus on exercises that prevent spinal movement instead of create it. That’s because your core’s primary objective on an daily basis is to stabilize your spine—not bend it.<p>This …

The Lower-Body Workout That Hits Your Glutes From 3 Different Angles

Use it to grow your gluteus to the maximus<p>I call this workout the “glutes smash.” The routine won’t just hit your gluteus maximus—the largest muscle in your rear end—but it’ll also hammer your medius and minimus, too.<p>That’s because the three movements shown in the video above target your hips from …

The best dumbbell-only routine to build a colossal chest

We love the barbell bench press as much as you do, but just because you’ve been doing it every Monday night since high school doesn’t mean you can’t …

Health

Dorian Yates' Blood & Guts 6-Week Trainer

Subscribe<p>WATCH TRAILER<p>Subscribe<p>5 Weeks of Workouts<p>5 workouts per week / 1 hour workouts<p>Push beyond your limits and unlock new pathways of extreme …