Justin Liu

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Weekend Challenge: The Chest and Back Blaster

“You need a ton of upper-body strength and endurance to complete the challenge,” says Durkin.<p>It’ll also reveal muscle imbalances, too. For instance, if you have an easier time with bench presses than pullups, then you need to add more pulling exercises into your weekly routine, he says. If you …

Enhance Your Athleticism with This Fast-Paced Lunge

Light up your legs and lungs with this simple—but effective!—exercise<p>By Kelsey Cannon, Photography By Thomas MacDonald<p>How often do you see someone on the court or the field taking exaggerated, controlled lunging steps like you do in the gym? Almost never.<p>Improve your athleticism by adding the …

Is that a Singer 911 in your pocket?

Opening a beer has never looked faster.<p>I don't want to admit it either, but the holidays are right around the corner. Lucky you for you, Racetrack Style just dropped a number of new designs, including the delicious Singer 911 bottle opener you see above. Porsche fans, you can also snap up a 918 …

Monte Carlo

Exercise of the Week: The Exercise That Improves Your Squat Performance

Two joints in particular play a major role in how well you can squat.<p><b>Your Hips:</b> Most of us spend the day sitting—at a desk, on the couch, in a car—and that can lead to tight hip flexors, Gaddour says. During a squat, tight hip flexors can cause your lower back to round and your knees to cave in. …

Work Your Abs With A Basketball

It's hard for two reasons, he says. First, you have to hold the position with only one arm.<p>"Any time you remove a base of support, your body becomes unstable," explains Gaddour. "Your shoulders, hips, lower back, and abs must work harder to maintain a rigid, straight torso."<p>Then, you add movement. …

The Exercise That Smokes Your Abs and Shoulders

Because the movement is so demanding, perform the move with just your body weight to start, Gaddour recommends. Once you have that down, then add a light kettlebell.<p>"It's a total-body move, but your shoulder and core muscles must be extremely strong and stable to keep the weight from falling …

Can You Get A Great Workout With 10-Pound Dumbbells

<b>1. Smaller loads can pack a serious metabolic punch.</b> "Light weights allow you to perform movements with greater speed and explosive power, which stimulates your fast-twitch muscle fibers and elevates your heart rate," says Gaddour.<p><b>2. Lighter weights are crucial for increasing your strength.</b> That's …

Weekend Challenge Barbell Burnout

Ready to try it for yourself? Perform 10 barbell shoulder presses, 20 pushups, and 30 lateral hops over the barbell in a row without resting. That's 1 round. Repeat.<p>Durkin demolished this challenge in just <b>2 minutes and 31 seconds</b>. Can you beat his time? Try it and let us know in the comments below.

Sculpt Broad Shoulders With Just Your Body Weight

Anthony J. Yeung, C.S.C.S.

Beginner's Guide: Suspension Training

"Suspension training systems bring a whole new dimension to the concept of body-weight training," says Piercy. The key is learning to leverage your body's relationship with gravity.<p><b>Nail The Basics</b><br>"You have to earn the harder movements," says Piercy. "Jumping ahead without mastering the fundamentals …

The No-Pain Six-Pack workout program: Back day

<b>Duration</b> 30<p><b>Exercises</b> 3<p><b>Equipment</b> Yes<p>If you've been training for a few years, chances are you're no longer able to do all your favorite lifts, due to …

Exercise

No-Pain Six-Pack: Leg Workout

If you've been training for a few years, chances are you're no longer able to do all your favorite lifts, due to injury or age. But there's no excuse …

Workouts

Chisel Your Abs and Your Glutes With This Brand-New Move

Attack Your Abs and Your Glutes with One Genius Move<p>Hammer your front and backside at once<p>While guys spend a lot of time working their abs, they don't pay as much attention to their backside. And that's a problem because one of your body's largest and most powerful muscle groups resides there: your …

The 3-in-1 High-Intensity Conditioning Workout

Ryan Heffernan with FOCUS NYC demonstrates a three-part workout to take your fat-burning efforts to the next level.<p><b>CIRCUIT ONE: 3 rounds</b><p>DEADLIFT x …

Workouts

Make Your Mitts Scream For Mercy

Is your grip vise like? Find out with this two-move challenge<p>If you're like most guys, you probably don't worry too much about grabbing a weight as much as you do squatting, curling, or pressing it. "Unfortunately, too many people forget about their grip strength, but if you can't hold on to a …

Here's Why the Exercises You Hate Are the Best Ones For You

Over time, neglecting these exercises can slow your progress and your gains. After all, to build a body that moves better, lifts better, and feels better, you can’t just focus on strength alone. You need a balanced routine that incorporates other facets of fitness, too, says De Wispelaere.<p>So add …

This Abs Exercise Makes All Other Core Moves Look Easy

Think about the move as an upside-down plank: While holding a plank position, your glutes, quads, and core are braced as one solid unit. The second you pick up one foot from the floor, though, the move instantly becomes more difficult. The muscles that are still involved must work even harder to …

Blast Fat with These Three Exercises

And if you want more fat-loss moves like these, enroll in <b>The Ultimate Boot Camp Workout</b>. Designed by Gaddour, the routine contains a series of 10 intense exercises that will help you torch belly fat, pack on muscle, and sweat your way to a six-pack.<p>DIRECTIONS<p>Starting with the dumbbell hot potato …

The Ultimate Core Strengthening Exercise

3 tips to get the most out of the barbell rollout<p>The barbell rollout is a great exercise for building ripped abs and strengthening your lower back. The problem: “This is an exercise that a lot of people do incorrectly, and done improperly, the load goes right on our spine,” says David Jack, creator …

Total-Body Exercises: Deadlift Variations

Wide-Grip Deadlift<p><b>Best for:</b> Creating a V-shaped torso<p>In addition to forcing your forearms to work harder, a wide grip increases the demand on your upper back.<p><b>How to do it:</b> Stand with your feet shoulder-width apart, squat, and grab the bar using an overhand grip that's twice shoulder width. This is …

30-Minute Arm Workout

Both, biceps and triceps are very resilient muscle groups. They recover very quickly and can handle a lot of volume and high intensity training …

The Exercise You Should Do Before Every Workout

Perform this move to jump higher, run faster, and lift more weight<p>For most men, a warmup involves a light jog and maybe some arm circles. "But if you want to take your training to the next level, that's not enough," says David Jack, mastermind behind <b>The High-Intensity Body-Weight Workout.</b> "A great …

Kettlebell Split Pass: Men's Health.com

The Leg Exercise that Works Your Abs<p>Use this move to chisel your core and build wheels of steel<p>If you want to burn calories, you can’t beat a classic lower-body exercise like the split squat. But this all-new variation will provide an incredible challenge to your abs, too. It’s called the …

The Med-Ball Move You Must Try

Score a better-performing, more athletic-looking body with this explosive exercise<p>Infomercials are right about one thing: Exercise gear can transform your workout—and your body. But unlike the products you see peddled on late-night television, medicine balls never goes out of style. One of our …

Attack Your Abs With the Sizzling 16

Your core will burn! Put your abdominal muscles to the test with this 3-move challenge<p>There's no denying that the six-pack muscles are the most popular abs muscles. But your core houses of a bunch of abdominal muscles that help stabilize, bend, and rotate your torso. This three-move challenge from …

How to Get a Cardio Workout While You Lift | Men's Health

(If you're looking for an entire program that will melt fat and build muscle, you must try <i>The Get Back in Shape</i> <i>Workout.</i> The DVD program contains six 30-minute, gut-busting routines.)<p>And unlike slow-and-steady running, a cardio workout completed at a furious pace can speed your metabolism for hours …

The 4-Move Drill That Fries Fat Fast

Make your lungs and lower-body burn with this explosive weekend challenge<p>If you want to build your best body, add plyometrics to your routine. The explosive power movements can put you on the fast track to a better-performing, more athletic-looking body, says Todd Durkin, C.S.C.S. author of <i>The</i> …

The Original 21 Day Shred Ab Workout

Click here to get your copy of the expanded and improved version of <i>The 21-Day Shred</i>, plus The Shred Series workouts.

Workouts

15 New Muscle Builders

<b>2. Sculpt bolder shoulders</b><br>Strong, stable shoulders will help you lift more weight in nearly every upper-body exercise. So start each upper-body workout with the band pull-apart, suggests Shon Grosse, P.T., C.S.C.S., owner of Comprehensive Physical Therapy and Fitness in Colmar, Pennsylvania. It …

3 Moves That Test Your Core Strength

Find out how strong your midsection is with this middle-blasting weekend challenge<p>Your core is made up of more than just your abs. The many muscles between your hips and shoulders stabilize your spine and allow your torso to rotate and bend. "If you want to be stronger in everything you do, you …