Matthew F

30 Added | 2 Magazines | 6 Likes | 4 Following | 1 Follower | @MatthewF66vg | Keep up with Matthew F 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 “Matthew F”

Blast Your Biceps With Two Simple Moves

You don't even need to leave your house to do it<p>Looking for new exercises to incorporate into arm day? We've got you covered.<p>This workout from trainer Andy Speer, creator of <i>Men's Health</i> Anarchy Arms—which is designed to blast your biceps and triceps—will have your muscles working overtime.<p>First, do …

The Ferocious 10-Minute Farmer's Walk Finisher

​Use the research-proven drop sets technique to make farmer's walks an even better muscle-builder<p>Though deadlifts are great, if you want big traps and shoulders, then you need to do your carries too. People forget these are postural muscles with a lot of slow-twitch endurable fibers that respond …

A Bulgarian Split Squat Variation That's Easier On Your Joints

​Discover how to make our favorite leg exercise even more effective while using lighter weights<p>One of my favorite training techniques involves what's called oscillating kinetic energy, or OKE. OKE involves adding kettlebells or weight plates to a barbell with resistance bands as the anchor. As the …

​The Most Important Exercise To Do If You Bench Press A Lot

Transform your hunch-back into a jacked-back<p>There are lots of things that are up for debate in fitness. But one thing that most fitness experts can agree on is that you can never get enough upper back work.<p>Why is that? Most guys suffer from poor posture due to desk jockey occupations and because …

Health

The Bench Press Workout That Helped Me Gain 35 Pounds

​Your upper body will be sore—and strong<p>Last week I revealed one of the five workouts I did that over the course of six months helped me pack on 35 pounds of muscle. That workout is a lower body nightmare—a 10 sets of 10 reps squat session that crushes your entire body, eliciting serious muscle …

​The Best Butt Exercise You're NOT Doing

How to turn a back extension into the most glorious glutes exercise you've ever tried<p>The back extension might be the biggest misnomer in fitness. The name implies that it should work your back and that's what most gym-goers try to target when using this piece of equipment. The focus is on …

This Common Phone Habit is Dramatically Increasing Your Risk of Cancer and Toxic Radiation

Cell phones have been proven to affect the human body in a hurtful manner, and this was finally confirmed on May 31, 2011.<p>The World Health …

How to Do the Tate Press or Elbows-Out-Triceps Extension

Does your bench press stall in the middle? Then you need to add this triceps exercise to your routine<p>One thing every great bench presser knows: Work your triceps.<p>Your triceps are instrumental in pressing up the weight in the middle of the lift, says <i>Men’s Health</i> Fitness Director BJ Gaddour. If these …

The Leg Day Workout For Guys Who Hate Leg Day

Build a bigger, stronger lower body without doing a single back squat<p>Can you get a great leg workout without doing back squats?<p>Absolutely, says <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>Research shows that Bulgarian split squats are just as effective at building muscle and strength in your lower …

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 8 Best Chest Exercises That Don't Require a Bench

Ryan Rodal for Muscle & FitnessBeyond BenchHammer your pecs with these 8 moves.

Why You Should Hold a Barbell Vertically During Your Next Workout

If you’re not using a barbell this way, you’re missing out on serious muscle gains<p>In most gyms, the landmine is probably covered in dust and neglected. But after watching the workout in the video above, you’ll never want to pass it by again.<p>In it, <i>Men’s Health</i> Fitness Director BJ Gaddour …

The Easy Way to Make High-Protein Ice Cream at Home

Don’t shell out of the premade stuff in the tub. This stuff is cheaper to make—and tastes way better too<p>Sick of protein shakes? Yeah, so are we.<p>That’s why we wanted to share this simple recipe with you for high-protein chocolate ice cream. You buzz it up in a blender, freeze it until firm, and then …

Want to Lift More Weight Overhead? Then You Must Do This Move

Tight shoulders and upper back muscles are a menace to your health and your workouts. This mobility drill improves both<p>Serious strength training requires your upper back to perform two opposing functions: It needs to provide a strong, stable base that allows you to lift and hold heavy weights …

The Bodybuilding Superset That Packs on Serious Upper-Body Muscle

Here’s how to achieve an epic chest and back pump<p>If you want to get bigger up top, then you need to stick with the basics: the pushup and the bent-over row.<p>This push-pull pairing is a classic bodybuilding technique that has withstood the test of time.<p>Load up a barbell. Choose a weight that you can …

The Better Way to Do Bicycle Crunches

Instantly upgrade this old-school abs exercise by adding a bench. Here's how to program it into your workout<p>You’ve probably done bicycle crunches before—but have you ever done them on a bench?<p>Performing the exercise while elevated allows your legs to move more freely and your hips to travel through …

Build a Bigger, Stronger Back with This 55-Rep Row Ladder

We hope your back muscles are ready, because they're about to get absolutely hammered<p>The dumbbell row is one of the oldest and most effective ways to build muscle in your upper back. But the bent-over row ladder takes the old staple to an entirely new level. <br>With this routine, you can target your …

Pump Up Your Biceps, Triceps, and Shoulders with the Triple Crush

Your arms will never look bigger or feel stronger<p>Looking for a good arm workout?<p>You could hit your biceps with some curls, then your shoulders with the overhead press, and finally your triceps with a few extensions.<p><b>Related:</b> RIPTENSITY—Fast Bodyweight Workouts From <i>Men’s Health</i> That Are So Intense, …

The Protein-Packed Peanut Butter Dessert That Helps You Sleep Better

Don’t fear the bedtime snack. Dessert is good for you if you do it right<p>Next time you get a hankering for sweets at bedtime, whip up this peanut butter protein bomb from <i>Men’s Health</i> nutrition advisor Michael Roussell, Ph.D.<p>It’s packed with casein, a protein found in dairy products. Casein contains …

How to Do the Zottman Curl

This old-school move will turn your biceps into baseballs and your forearms into firearms<p>If you’re looking for a quick arm pump, look no further than the classic Zottman curl.<p>By rotating from an underhand grip to an overhand grip in the middle of the curl, you’ll target the three major muscles that …

The ‘Squat Jackup’ May Be Your New Favorite Cardio Workout

This 3-exercise bodyweight flow will burn a ton of calories and help you get in great shape<p>Whether you’re stuck inside, you’re on the road, or you absolutely can’t stand pounding the pavement, you’ll love this no-run cardio complex.<p><i>Men’s Health</i> Fitness Director calls it the “squat jackup,” and it …

Build Strong, Athletic Legs with Nothing More Than Your Body and a Chair

Go from chicken legs to beast mode with this 5-exercise bodyweight workout<p>Think you can only build significant size and strength in your legs with heavy weight training?<p>Then you haven’t tried this bodyweight workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p><b>Related:</b> THE 21-DAY METASHRED—an …

The Hardest Upper-Body Circuit You Will Ever Do—and You Don’t Even Need Weights

You may not need equipment, but you will need a ton of willpower and stamina<p>Thirty minutes. That’s all I’m asking for. If you can give me that, you’re going to get the best upper-body workout of your life.<p>But here’s the deal: You can’t just go through the motions. Or start strong, and then taper …

Supersize Your Shoulders with Eccentric Sweepers

This exercise is one of the best ways to trigger growth in your deltoids<p>It’s impossible to miss <i>Men’s Health</i> Fitness Director B.J. Gaddour’s shoulders. They resemble two giant boulders sitting on either side of his head. (Check them out in the video above.)<p>So what's Gaddour's secret to supersized …

The Get Swole Bi's and Tri's Workout

<b>The Get Swole Bi's and Tri's Workout</b>Three sets of 10 will always be a good set-and-rep scheme for muscle gains, but if that’s all you ever do, it’ll …

Vin Diesel

The Protein-Packed Breakfast That Takes 90 Seconds to Make

It also makes a great anytime snack<p>Most yogurts you’ll see at the grocery store deliver a measly few grams of protein. But there’s another snack in the dairy case that you may not have heard of: skyr, an Icelandic cultured dairy product that’s thick like Greek yogurt but contains even more muscle …

The Squatzilla Challenge: Your Leg Day Nightmare

100 reps, 10 minutes. Good luck . . .<p>Doing 100 goblet squats is hard.<p>Doing them while holding a dumbbell or kettlebell that’s half your body weight can be an absolute nightmare.<p>And doing that nightmare in 10 minutes or less is the Squatzilla challenge, created by <i>Men’s Health</i> Fitness Director B.J. …

The Sleeve-Busting Workout That You’ll Love to Hate

This unconventional arm routine will hammer your biceps and triceps<p>When you see the word “unconventional” next to “arm workout,” there’s a pretty good chance it’s a lame routine that won’t deliver results.<p>But that’s not the case with this biceps and triceps circuit from <i>Men’s Health</i> Fitness Director …

The Best Exercises for Your Shoulders

Use these movements to build muscle and strength

The 100-Rep Lethal Leg Workout

Your glutes, quads, hips, and calves are about to get the workout of their lives<p>There are hundreds of exercises you can choose from to work your lower body.<p>But today, <i>Men’s Health</i> Fitness Director B.J. Gaddour wants you to focus on only one: the extended-range-of-motion Bulgarian split …