Nael Said

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Install OS X El Capitan Hackintosh On PC, Here's How [Guide]

As you may know already, OS X El Capitan is available to download now. Mac owners from all over the world are reaping the benefits of having the …

How to Make a Bootable OS X El Capitan USB Install Key

These are instructions on how to make a bootable OS X El Capitan USB key.<br>Step One<br>Connect a 8GB or larger USB key to your computer then launch the Mac …

101 Ways to Burn Belly Fat Fast

It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24 pounds heavier today than men in …

Fitness

The 6 Worst Things You Can Do For Bigger Biceps

Bicep BlundersIf you are planning on selling tickets to your own personal “gun-show” you better make sure the crowd will be impressed. The last thing …

Gain 10 Pounds of Muscle in 4 Weeks

It’s a lofty goal: Gain 10 pounds of muscle in just one month. While such results are aggressive and can’t continue at the same torrid rate …

The 30 Best Abs Exercises of All Time

Lean Muscle Cardio Workout Guidelines

only_kim/Shutterstock<p>By now, if you’ve been listening, you know you need to add some form of cardio to your routine in order to keep shredding fat …

Reform your Body in 12 Weeks

<b>Duration</b> 90 days<p><b>Equipment</b> Yes<p>Muscle & Fitness has a storied history of building workouts for guys who know the gym better than the callouses on their …

Train Like The Rock: Dwayne Johnson's Shoulder Routine

Zachary Tanne/ WME IMG<p>Dwayne Johnson's Pain & Gain Training Split<p>Johnson hits the gym six days per week, usually focusing on one body part per day. …

Dwayne Johnson

Death to the Bulk and Cut Diet

Traditional bulk-and-cut diets are antiquated, inefficient, and just plain stupid. You’ve probably heard it a million times: “I’m going to eat a ton …

Nutrition

6 Perfect Muscle-Building Meals

1 of 6<p>1. The Perfect Breakfast<p>4-–6 egg whites with 2 whole eggs<br>• 1 serving Cream of Wheat cereal<br>• 1 banana<p><i>525 calories, 38 g protein, 59 g carbs, 15 g fat</i><p>…

Austrian Alps: Understanding Arnold's Arms Workout

Even by today’s standards, Arnold Schwarzenegger’s arms were, at their peak, impressive and many agree that when it comes to biceps development, …

Peak Arms: The Ultimate Arms Workout

<b>Duration</b> 7 days<p><b>Exercises</b> 14<p><b>Equipment</b> Yes<p>Promises, promises.<p>That’s probably what you’re muttering under your breath when the gym’s resident hottie …

Sylvester Stallone's Full Arms Routine

<b>Duration</b> 30 min.<p><b>Exercises</b> 15<p><b>Equipment</b> Yes<p>Sly trains fast, moving from exercise to exercise without rest. Not only does this get him muscular, but it …

Muscle

Old-School Eats: Eat Like Arnold

<b>I’m sick of fad diets. I want to eat old-school like Arnold in Pumping Iron. To do that, what should my meals look like?</b><i><br>—Ryan G., Spokane, WA</i><p>What …

The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Ben Watts<p>Ben Watts<p><b>Duration</b> 4 weeks<p><b>Exercises</b> 36<p><b>Equipment</b> Yes<p>If you wan’t a body like the man who can’t die, Wolverine, you’re going to have to work …

Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

Bringing out the shape and striations of the shoulder muscles is a big part of upper-body training, but first you need to make sure you have …

Fine-Tune Your Chest in Four Weeks

<b>Duration</b> 4 weeks<p><b>Exercises</b> 23<p><b>Equipment</b> Yes<p>Show up early for a symphony orchestra concert that features the most advanced performers and you know what …

8 Weeks to Muscle Workout

<b>Duration</b> 60 days<p><b>Equipment</b> Yes<p>My lifting career started out like that of many other teenagers looking to build muscle: Find the biggest guy in the …

Fine-Tune Your Biceps in Four Weeks

Shutterstock<p>Shutterstock<p><b>Duration</b> 4 weeks<p><b>Exercises</b> 16<p><b>Equipment</b> Yes<p>Of all the adjectives that describe your biceps, neglected probably isn’t one of …

Master the Arnold Press to Build Big Shoulders

Of Arnold Schwarzenegger’s many accomplishments, this one doesn’t rank particularly high. Still, not only did it allow him to name an exercise after …

The Mad Scientist Workout Plan

<b>Duration</b> 3 days<p><b>Exercises</b> 12<p><b>Equipment</b> Yes<p>Watch any high-level bodybuilder or well-muscled guy and you know it’s true: You have to be a little crazy to …

20 Tips to Shed Body Fat for Good

1 of 20<p>Edgar Artiga<p>1. Change Your Lifestyle<p>When you go on a "program" to lose body fat, you may set yourself up for failure. A program implies an end …

The Go Small to Get Big Arms Workout

<b>Duration</b> 1 day<p><b>Exercises</b> 6<p><b>Equipment</b> Yes<p>Big exercises build big arms. You can isolate your biceps and triceps as often as you’d like with low-weight …

Health

Ronnie Coleman: Walking Lunge

For eight years, Ronnie Coleman dominated bodybuilding. From1998 to 2005, he won not just a record-tying eight Mr. Olympias but also virtually every …

The Ultimate Forearm Routine

The forearms consist primarily of slow-twitch muscle fibers, which means they’re built for endurance and respond best to duration activities, like …

Get Crushed: 200 Reps of Hell

On most days you head to the gym and "do the right thing." You take out your training log, follow the reps and sets, add a little more weight than …

High Volume Triceps Workout

<b>Duration</b> 40 Min<p><b>Exercises</b> 8<p><b>Equipment</b> Yes<p>You may never <i>feel</i> bigger than when your triceps are totally sore and crushed. Usually, this isn’t that tough …

Standalone

Best Moves for a Bigger, Stronger Back

1 of 5<p>Pullups<p>When you see someone walking around the gym with a big back, you can guarantee they can jump up and kill 15-20 pull-ups without even …