Karldev Orjela

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The Hip Stretch That Helps You Lift More Weight (Plus, It Feels Really Good)

Have 2 to 5 free minutes during the day? Use them to do this mobility drill<p>The modern world is a sedentary world. Most men spend more time sitting during the day than not.<p>And that’s causing a big problem for your hip joint, says <i>Men’s Health</i> Fitness Director BJ Gaddour. The ball-and-socket joint …

How to Do a Single-Arm Pushup

Master this high-skill movement for more upper-body strength and bragging rights<p>Blame Rocky Balboa for making the single-arm pushup the benchmark that separates chumps from champs in the gym.<p>“It’s a high-skill, high-strength pinnacle exercise,” says Mike Fitch, C.S.C.S., of Global Bodyweight …

The 2-Minute Drill That Eliminates Tight Shoulders

Instantly improve your pullup, push press, military press, and overhead squat with this mobility exercise<p>Raising your hands overhead seems easy enough.<p>But many men lack the shoulder mobility to do it properly. As their arms go up, their elbows bend, their backs arch, or their shoulders roll …

5 Workouts for When You Just Don’t Feel Like Working Out

Because you can't PR every single day<p>The other day, I felt like crap but had heavy deadlifts on the menu.<p>I did my first warmup set of 10 reps and I knew right away that it would not be my best pulling day.<p>So I did my two remaining warmup sets, and then moved onto some speed and technique work at …

The One Exercise You Should Do Before Every Single Workout

It'll open up your hips, ankles, and upper back, and activate your core and glutes—all so you can perform your best<p>Warmups are important. They improve your range of motion, reduce your risk of injury, and prime your muscles so that you can perform at your absolute best.<p>But what if we told you that …

3 Ways to Use the Band Pull-Apart during Your Next Workout

You'll strengthen your mid and upper back, improve your posture, and bulletproof your shoulders<p>The band pull-apart is a simple exercise, but a genius one, too, says <i>Men’s Health</i> Fitness Director B.J. Gaddour, who demonstrates the move in the video above.<p>That’s because the movement strengthens the …

54 Ways to Work Your Glutes

And a 6-week training plan to make you a lower-body beast<p>Back in college, I thought the stepup was a stupid exercise. They were a part of my strength and conditioning program when I played football at Amherst College.<p>Every guy on the team trained together, and we tended to use the same weight to …

5 Spice Rubs That Make Chicken Mind-Blowingly Delicious

Because there’s so much more to life than lemon pepper<p>Cooking a big batch of chicken breasts on Sunday is one of the easiest ways to prep protein for your entire week. But eating the same thing day after day is boring as hell.<p>Enter: spice rubs. Whip up several of these mixtures so you can roast …

The Fastest Way to Get Your “Ass to Grass” during a Squat

Use this mobility drill to increase your range of motion and become a beast in the squat rack<p>You’ve probably heard the common squat cue “ass to grass” floating around gyms these days. The gist: Get your butt as close to the floor as possible without rounding your lower back.<p>But that’s easier said …

The Only Type of Cardio That Gets You Jacked

It actually exists: a cardio workout that lifters will love<p>There is cardio.<p>And then there’s High-Intensity Continuous Training (HICT)—aerobic workouts sent from lifters’ heaven.<p>HICT is essentially a slow aerobic session, so your heart rate will never go above 150 beats per minute. You’ll do one …

The Best Exercises for Your Shoulders

How to Add Protein Powder to ANYTHING

Chef Robert Irvine helps you power up breakfast, lunch, and dinner<p>Protein powder isn’t just for shakes. You can use it to boost the muscle-building power of baked goods, soup, ice cream, and even tacos.<p>Chef Robert Irvine, host of Food Network’s <i>Restaurant Impossible</i> and author of <i>Fit Fuel: A Chef's</i> …

Boost Your Salary by $33,800

These 6 strategies will help you get the salary bump you deserve<p>How much are you really worth? Probably more than you’re earning now. Here are six easy tricks to help you put more dough in your paycheck.<p><b>Ask the Boss for a Million Dollars</b> <b>Salary Boost: +$4,181</b><p>When asked what kind of salary you’re …

6 Toothbrushing Mistakes You Make Every Morning

Perfect your technique and your smile with these fast fixes<p>By now, most people have heard that poor dental care is linked to heart disease, as well other health maladies. One of which is erectile dysfunction, according to the American Dental Association (ADA).<p>And while you may brush regularly, …

How Iron Shrinks Your Belly

A recent Harvard study makes a weak case for strength training over aerobics. We found a much stronger argument<p>The headline on a new press release—“Weight Training Appears Key to Controlling Belly Fat”—makes a recent Harvard study sound a lot more exciting than it is.<p>The researchers found that men …

3 Strategies to Help You Stop Procrastinating

Bill Phillips, Men's Health Editor-in-Chief, on breaking out of the procrastination cycle<p>I'm a highly productive person, both at work and at home. I don't even wind my watch because there's no time to look at it. But I'm also an excellent procrastinator. My to-do list is always two dozen entries …

12 "Zero Belly" Recipes

David Zinczenko

Fix Your Tight Hamstrings without Stretching

Loosen up fast with this cutting-edge technique<p>Sometimes it can be extra hard to get your muscles to loosen—particularly the hamstrings—no matter how much you work to foam roll or stretch them out. Why? Because the problem is actually in your torso, says James Cerbie, C.S.C.S., founder of Rebel …

3 Crazy Stretches That Will Help Improve Your Squat

You may want to perform these in the privacy of your own home<p>Squatting a heavy barbell takes a ton of strength in your quads and glutes, but that’s only the half of it.<p>“If you're not maintaining or improving your mobility in your joints while you're building up those muscles, your performance will …

Party Survival Skills for Guys Who'd Honestly Rather Be Somewhere Else

Not every party is a celebration. Here are 7 rules for making the most of your next social obligation<p>It's the most wonderful time of the year ... if you like parties. Odds are you'll be attending a few holiday soirees over the next week, leading up to the granddaddy of year-end bashes, New Year's …

Lose Your Belly Fat

Your step-by-step plan for making your gut disappear<p>There's a secret every trainer in Hollywood knows, and it's one you should know, too: "The fastest way to look like you've packed on 20 pounds of muscle is to lose 10 pounds of fat," says Alan Aragon, M. S., the <i>Men's Health</i> Weight-Loss Coach and …

The Barbell Bench Press That Won’t Wreck Your Shoulders

3 simple tweaks can have you pressing more weight without damaging your shoulders in the process<p>Given the popularity of the bench press, it's easy to imagine why a lot of men experience shoulder pain before, during, and after their workouts. "The bench press is a fantastic exercise for building …

Everything You Need to Know about Moisturizing

Great-looking skin is easy—if you follow these simple steps to keeping it smooth and supple<p>If you’ve ever weighed the merits of moisturizing your skin, wear a pair of leather shoes for a few months without conditioning them and see what happens. Over time, cracks, deep crevices, and a general wear …

8 Exercise Swaps for Common Injuries

Eric Salvador, C.P.T.

The Most Important Exercise Missing From Your Workout

Discover the benefits of five minutes of breathing at the end of your workout<p>I don’t know if you’ve noticed this or not, but in order for a workout to be any good these days, it has to be “intense.” Or “killer.”<p>But what if all this intensity isn’t necessarily the best thing for us? What if it’s …

Why You Should Develop a Love-Hate Relationship with the Miniband

It only weighs a few ounces, but the miniband will help you achieve big results<p>Reaching for a miniband at the gym may not seem as impressive as grabbing a pair of heavy dumbbells, but this small tool can help you build a stronger body.<p>"Incorporating a continuous-loop miniband in exercises makes …

The Most Effective Cardio Workout for Your Body

Use this technique to get the workout it needs<p>What if your workout gave your body exactly what it needed? And what if you could clearly measure the results, and even get instant feedback?<p>Well, you’d probably get better, faster.<p>You can do all that—including the “get better, faster” part—with heart …

Brittany Maynard: How to live well when death is so close

<i>Since Brittany Maynard, 29 shared details of her terminal brain tumor – and her choice to end her life Nov. 1 after moving to Oregon, one of the few states with assisted dying laws – strangers from around the planet have surged to social media, begging her</i> <i>to try last-ditch cures. But away from the</i> …

Three Body Weaknesses and How to Fix Them

Sean Hyson, C.S.C.S.

4 Amazing Stretches for Injury Prevention

This pre-hab stretching technique goes way beyond skin deep.<p>By now, you're probably familiar with the hurts-so-good pain of the foam roller. Regularly getting your roll on can ward off injuries and help you perform better at the gym, primarily by keeping your fascia smooth and healthy. Yep, your …

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