Nick Bayer

46 Flips | 3 Magazines | 3 Likes | @Nick04 | Keep up with Nick Bayer 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 “Nick Bayer”

Best Moves for Building Big, Nasty Traps

One of the easiest ways to improve your overall physique is to grow a pair of big, nasty traps. A huge set of traps demand respect from those around …

Build Boulder Shoulders

And chisel a rock-solid midsection with this simple exercise<p>The overhead press is a standard way to enhance upper-body strength, particularly in your shoulders and triceps. “But performing the movement also delivers a muscle-building hit to your abs,” says Sean De Wispealere, an expert trainer for</b> …

Get Triple-sized Legs

So you have been following the same body part split for a while now. And only one of those days is for legs. <i>Yeah, but I crush it, bro!</i><p>We believe you …

Muscle

Build Bigger Pecs with the Pullover

Of the dumbbell pullover, Arnold Schwarzenegger has been quoted as saying, “You will not believe the ache in the sternum that this movement will …

6 Perfect Post-Workout Meals

1 of 6<p>Arx0nt / Getty<p>Meal 1: Protein Pancakes<p><b>How to:</b> Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, ⅛ teaspoon baking powder, and ½ …

Nutrition

10-Minute Treadmill Blast

When high-intensity interval training (HIIT) came along and gained popularity as the best way to burn fat while holding on to muscle, people started …

The 15 Most Important Exercises for Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, …

The Best Upper Body Workout

C.J. Murphy, M.F.S. and Joe DeFranco

Workouts

How to Master the Reeves Deadlift

As the star of Hercules, Goliath, and dozens of other bare-fisted, bare-chested adventure flicks, Steve Reeves helped lay the groundwork for …

What and How to Eat to Get Ripped: Emergency Ripped

Every day for two weeks you’ll be either training or recovering from training. That means that a careful balance of macros—rather than a wholesale …

Nutrition

Get Monster Shoulders

by Sean Hyson, C.S.C.S.

Dwayne 'The Rock' Johnson's Chest Routine

Per Bernal / M+F MagazineDwayne "The Rock" Johnson is at the very forefront of the fitness world. He's married Hollywood stardom and elite-level …

Fitness

Injury Free: The Best Rotator Cuff Exercises

Ben Musholt, PT

Biomechanics

11 high-protein meals for all the family

<i>Breakfast alone, lunch at your desk, dinner late - it's easy to get into bad habits. Researchers from Seoul, South Korea have found eating alone</i> …

8 unconventional exercises to work your abs

Just about any fit guy can score a six-pack. But the <i>Men’s Fitness</i> guy doesn’t settle—especially when it comes to sculpting a ripped midsection. Of …

Recipe: Bangers and Mash

St. Patrick’s Day is a time to let loose and enjoy Irish heritage, not worry about ruining your results from the gym. And trust us, your friends want …

Cable Crunching, Ripped Abs

Looking for a new and challenging way to shred your midsection and tighten up your core? Then look no further then the cable station at your local …

6 Super Simple Recovery Drinks and Snacks

1 of 6<p>Rita Maas / Getty<p>1. Fruit Juice<p>A carbohydrate-electrolyte sport drink or 100% fruit juice to replenish fluids and electrolytes lost in sweat. …

Nutrition

The ultimate snack combos

Banana x peanut butter<p>Slather your fruit with the lifter’s favourite spread to power through afternoon lulls. The banana’s simple carbs provide a …

How to Uncover Your Six-Pack Without Any Equipment

Want McConaughey abs? You don’t need a ton of muscle—you need low body fat. That’s what abs are all about. The good news is you don’t have to get too …

3 Fat-Blasting Cardio Combos You Must Try

Do these drills once, and they’ll forever change the way you think about cardio<p>Looks like Punxsutawney Phil was right: Temperatures have plummeted outside, and we’re facing another six weeks of winter. But you don’t have to brave the icy weather or grind away on a treadmill to get in your cardio …

8 Probiotic Foods You Should Be Eating

Your intestines are home to 500 million bacteria, some good and some bad. Recent research suggests that the more good bacteria in your gut, the …

The top 10 TRX exercises

Hang tough<p>TRX exercises were the brainchild of a Navy Seal, born out of necessity for keeping in shape during deployment. The principles are simple: …

Easy No-Bake Protein Bar Recipe

1. Spray a square baking pan with nonstick spray.<p>2. Combine oats, protein powder, dry milk, seeds, cranberries and coconut in a medium bowl; mix well.<p>…

Recipes

The 10 Best Foods to Eat Before a Workout

You’re a fit dude. You skip the bad stuff, always do #legsday, and hit the heavy bag hard. But if you want your body to continue performing like a …

Recipe: Muscle-Building Tuna Burger

With plenty of protein and little fat, tuna is one of the best foods for muscle growth and recovery. By combining the canned fish with a few simple …

The ultimate cardio workout

Get ready<p>Those who spend half their allotted court-time leaning against the wall and gasping "just...10...more...seconds" will be unsurprised to …