GrumbleDorf

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How Maximal Speed Improves Distance Running

<i>There are 2 ways to shine or find personal accomplishment in running races: You run longer distances, or you run faster times. The former is a</i> …

4 Workout ‘Trios’ That Will Make You Fitter, Stronger, and Ripped

And you can do them all in 7 minutes flat<p>If you want to be lean, fit, strong, athletic, and ripped, then you need a combo of cardio, strength, and isometrics in your life.<p>But what if you packed <i>all</i> those components into a single short workout?<p><b>Related:</b> The Fastest Way to Flatten Your Belly: …

4 Foods That Can Naturally Lower Your Cholesterol

And the best ways to slip them into your everyday diet<p>Certain foods have been linked to a decrease in heart disease by lowering your LDL (“bad”) cholesterol.<p>Here are four of my favorite cholesterol-fighting foods. If your blood pressure levels are pre-hypertensive (120/80 millimeters of mercury), I …

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 …

6 Things Doctors Wish You Knew About Exercising In the Heat

Learn how to recognize heatstroke and prevent dehydration<p>Breaking a sweat under the scorching sun is risky.<p>As temperatures rise into the triple digits, Exertional Heat Illness (EHI)—an umbrella term for heatstroke, heat exhaustion, heat syncope, and heat cramps—can interfere with your training and …

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 …

Build Bigger Arms With This Simple 6-Move Workout

Commandment #9 of muscle growth: Simple tweaks lead to big results<p>You’ve probably done thousands of reps of biceps curls and triceps extensions in your lifetime. It’s time to mix it up.<p>“When you hit your muscles in a way that they’re not used to being hit, not only does this prevent overtraining …

The Exercise You Should Do Every Day to Get Rid Of Shoulder Pain

And the warmup you need to bulletproof your shoulders before your next hard upper-body workout<p>Shoulder expert Morey Kolber, Ph.D., C.S.C.S., discovered two big differences between lifters with shoulder pain and those without: The pain-free lifters were more likely to do external-rotation …

Weekly Workout—Plank With Spiderman

Today's Top Stories<p>1<p>How Can Joey Chestnut Run Off His 74 Hot Dogs?<p>2<p>Asics Has Up to 50 Percent Off Shoes Right Now<p>3<p>The Best Jogging Strollers to Cover More Miles<p>4<p>Can Ketones Help You Run Faster?<p>5<p>What Mud on Your Calves Really Means for Your Form<p>Shake up your core routine with this move.<p>​<p>​<p>This week, …

Workouts

Arms Race

A strong upper body can lead to faster times. Use these easy moves to build arm strength.<p>​<p>​<p>Runners' legs get all the attention. But if you neglect your upper body, you're missing out on an opportunity to become a faster, more efficient runner. "Working your arms, shoulders, and backincreases muscle …

Workouts

Why You Should Work Out Your Toes For 2 Minutes Today

You read that right. Your toes may hold the key to more gains<p>Imagine living your life with your hands stuffed into super-padded, rigid gloves. You would barely be able to wiggle your fingers.<p>The concept may seem ridiculous, but that’s exactly what you do with our feet on a daily basis, says <i>Men’s</i> …

The 5-Move Workout That Tightens Your Core and Fends Off Back Pain

Chisel your middle and bulletproof your back with these classic core movements<p>This abs workout pulls double duty: It not only carves and tightens your core, but it also prevents lower back pain in the process, says <i>Men’s Health</i> Fitness Director BJ Gaddour.<p>The routine consists of five core stability …

The 12-Minute Workout That Burns More Calories Than Sprinting

Want to burn fat fast? Skip the treadmill and grab a kettlebell instead<p>To incinerate your cheat meal faster, skip the treadmill and exercise bike: A 12-minute kettlebell circuit burns more calories than doing all-out cardio for the same length of time, a Southeastern Louisiana University study …

Make Pepperoni Pizza Meatballs

Spicy pork, stuffed inside gooey mozzarella, stuffed inside ground beef. Yeah, they’re good<p>You could dump two scoops of protein powder into a bottle and shake up 40 grams of protein. Or you could actually give your stomach and tastebuds a meal worth remembering.<p>This protein-on-protein-on-protein …

7 Ways to Do the Farmer’s Walk

The loaded carry may be the simplest, safest exercise for a bigger stronger you. Here are 7 variations to try<p>Dan John discovered loaded carries by accident. It was 2001, and the strength coach was sidelined by injury.<p>So he did farmer’s walks because he wanted to feel like he was still training. But …

The Best Exercise and Diet Plan For Losing Weight While Gaining Muscle

Researchers from McMaster University may have just discovered the ideal program for quickly losing weight and gaining lean body mass<p>Muscle changes everything.<p>The better your body composition—that is, more muscle and bone, and less fat—the leaner you’ll ultimately be. Muscle increases your resting …

Wrist Mobility Drills That Decrease Pain During Pushups and Front Squats

It’ll instantly improve your joints’ range of motion so you can last longer under the bar or on the floor<p>It’s one thing to tap out of a front squat because you’ve reached your strength limit.<p>It’s another thing if you have to bail because your wrists hurt.<p><b>Related:</b> THE 21-DAY METASHRED—an At-Home …

The Genius New Exercise That Will Skyrocket Your Bench Press

You’ll never want to bench again without doing this move first<p>Before you bench press a bar, use a band.<p>The band bench-apart—a genius new exercise created by <i>Men’s Health</i> Fitness Director BJ Gaddour—engages the upper back and rear shoulders. The stronger and more stable those areas are, the more …

The 10 Best Knee-Friendly Exercises

Crush calories and build strength with these low-impact moves<p>Low-impact exercises can have a major impact on weight loss.<p>Just ask <i>Men’s Health</i> Fitness Director BJ Gaddour. Ten years ago, he weighed 275 pounds, had a 44-inch waist, and suffered from knee pain.<p>So when he set out to lose the extra …

13 Genius Gymnastics Moves You Should Be Doing

No pommel horse or high bar needed<p>Even if you have no desire to flip on a high bar or launch yourself over a pommel horse, you need to try these 13 gymnastics moves.<p><b>Related:</b> THE 21-DAY METASHRED—an At-Home Body-Shredding Program That Strips Away Fat and Reveals Lean, Hard Muscle<p>The bodyweight …

2 Strength Exercises Every Runner Should Do

Before you step out on the road or trail, build power and strength in your hip flexors, quads, and glutes with these exercises<p>Want to kick asphalt? Then you need these runner’s lunges and stepups in your gym routine.<p>“They not only improve running mechanics, but they strengthen your hip flexors, …

The Most Effective Abs and Quads Workout You’ll Ever Do

It’s also the most efficient, clocking in at 15 minutes<p>Less is more when it comes to building muscle and burning fat.<p>Take this abs and quad workout from <i>Men’s Health</i> Fitness Director BJ Gaddour, shown in the video above. It’s 15 minutes long and boasts one move, the dumbbell lunge. It’s really that …

100 Exercises You Can Do With a 10-Pound Dumbbell

Light weights aren’t just for lightweights<p>Don’t underestimate a 10-pound dumbbell. They can challenge your body in an entirely new way, especially if you’re used to lifting heavy.<p>Lighter weights target the small muscles that stabilize your joints—muscles that get overpowered by larger ones when you …

The Right Way to Do Box Jumps

Follow these tips to maximize your power and minimize your injury risk<p>We love that CrossFit has popularized box jumps again. The exercise builds explosive power, trains your fast twitch muscle fibers, and makes you more athletic.<p>What we don’t love? The fact that most people do them wrong, according …

The Ultimate Park Bench Workout

Here’s Exhibit 2,384 that you don’t need a gym membership to get a fantastic workout<p>If you like working up a sweat outdoors, you’ll love this workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour, creator of THE 21-DAY METASHRED. It’s a total-body metabolic routine you can do al fresco with the …

6 Muscle-Building Snacks You Can Make With Protein Powder

Ignite muscle growth all day and stay lean with these flavorful, protein-packed snacks<p>Protein is superfuel for your body. It repairs your muscle fibers after a lifting session, providing the raw material that helps them grow bigger when you’re trying to gain size.<p>But besides building muscle, …

HOW IT WORKS

Can’t seem to shed your spare tire? This workout and diet program strips away excuses so you can strip away belly fat<p>Can’t seem to ever shed your spare tire? The Fast and Lean program strips away excuses so you can strip away fat.<p>It’s not a one-size-fits-all workout and diet plan. Quite the …

How to Get Stronger by Greasing the Groove | The Art of Manliness

To become a defter tennis player you have to practice tennis. To become a better chef, you have to practice cooking. To become a more masterful piano …

How to Do 100 Deadlifts Non-Stop

This variation of the strongman move promotes serious fat loss and muscle growth<p>Ever watch a Strongman competition on TV? It starts with huge guys picking up something super heavy from the floor. They deadlift.<p>And that’s exactly what I want you to do today. But I’m not talking about your standard …

The Simple Way to Pack Hundreds of Pushups into Your Daily Routine

Can’t find enough time to work out? Then you need to read this ASAP<p>It feels like there’s never enough time to work out.<p>Hell, I work in a gym, and there are days when it can be impossible to find a stretch of time to train. Between phone calls, writing, business development, and interning …