Quirk Alienista

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This 27-Minute Interval Workout Will Burn an INSANE Amount Of Fat | Men's Health

You’ll also get a great cardio workout and test your mental toughness.<p><b>Directions:</b> Perform each of the following exercises for 45 seconds, resting for 15 seconds between exercises.<p>Repeat that cycle. Rest 1 minute.<p>That’s 1 round. Do 3 rounds.<p>1. Tuck jump<br>2. Wall mountain climber<br>3. Kettlebell …

Use the 21s Method to Build a Bigger Chest | Men's Health

You do the bottom half of the movement for the first seven reps, the top half for the next seven, and then the full range for the final seven reps.<p>By ironing out the sticking points at the top and the bottom of the rep, 21s can stimulate new muscle growth.<p>“You can apply this to any movement,” says</i> …

How to Do the Upright Row | Men's Health

And if you do it the right way—as Gaddour demonstrates in the video above—it’s one of the best exercises for developing your traps and lateral deltoids, he says.<p>The key difference is how high you raise your weights. Many guys will pull the barbell or dumbbells all the way up to their chins—but when …

How to Do the Decline Dumbbell Curl | Men's Health

Stimulate Faster Gains With This Biceps Curl Variation<p>This slight tweak to the classic curl will help you get the pump you crave<p>If bigger arms are on your wish list, then the spider curl—also known as the decline dumbbell curl—is a must-do, according to <i>Men’s Health</i> Australia Training Advisor Cam …

The Right Way to Perform the Bench Press | Men's Health

“There’s a difference between hyperextending your back and creating a natural arc,” says <i>Men’s Health</i> Fitness Director BJ Gaddour, C.S.C.S.<p>Letting your lower back gently arc allows you to wrap your shoulders around the bench. This improves your stability and lets your chest muscles stretch more for …

Finish Your Workout With Kettlebell Sumo Deadlift Jumps | Men's Health

Perform 10 kettlebell sumo deadlift jumps at the top of every minute for 10 minutes.<p>Just be sure to treat each rep as a separate rep, focusing carefully on your form, Gaddour adds. You’ll walk out of the gym feeling like you’ve earned your down time.

The Best New Fat Loss Workouts | Men's Health

The key is to incorporate a variety of types of training, from cardio to strength training to metabolic conditioning, Gaddour says.<p>On the all-new episode of the <i>Men’s Health</i> Podcast, Gaddour reveals the latest, most effective fat-loss routines.<p>(For a workout designed to incincerate body fat, check …

7 memory skills that will make you smarter

Take it from Peter Brown, Henry Roediger, and Mark McDaniel, authors of "Make It Stick: The Science Of Successful Learning."<p>"We need to keep learning and remembering all our lives," they write. "Getting ahead at work takes mastery of job skills and difficult colleagues. ... If you're good at …

Learning

How to Do a Kettlebell Swing | Men's Health

In the video above, <i>Men’s Health</i> Fitness Director BJ Gaddour, C.S.C.S., demonstrates how to execute a perfect swing.<p>You can break the exercise down into two basic positions, Gaddour says.<p>The first position: A standing plank. “Think about being in a front plank, but standing up,” he says.<p>The second …

The Best Exercise For Your Rear Deltoids | Men's Health

That’s partly because overhand-grip rows zero in on your rear deltoids—which tends to lag behind your lateral and front delts, Gaddour says.<p>Fix the strength imbalance with the overhand chest-supported row, which Gaddour demonstrates in the video above. It will improve your performance in all …

The 2-Move Workout That Builds Your Upper Pecs | Men's Health

Then you immediately move into the second exercise: a multi-joint, compound move that enlists the help of your triceps to allow your already burning pecs to stay in the muscle-building fight longer than they normally could.<p>You’ll really “feel” your upper pecs workout throughout this superset as a …

The Around-the-World Shoulder Workout | Men's Health

<b>Directions:</b> Perform the following exercises in the order shown. Use a lighter weight than you normally would for regular lateral and front raises.<p>1. Full lateral raise, 15 reps<br>2. Alternating full front raise, 15 reps per side<br>3. Top-to-bottom rear delt fly (5 reps up, 5 reps down), 3 rounds for 30 …

How to Build Your Pecs With Continuous Tension Chest Presses | Men's Health

With light dumbbells, you’ll perform continuous tension chest presses, which basically means you’ll never fully extend your arms at the top of the press—and that means your pecs never get a break.<p>You’ll do this for two minutes straight, creating an insane pump in your pecs.<p>“This is easy on the …

5 Ways to Look Taller | Men's Health

Getty Images<p>Find a Good Tailor to Look Taller<p>Too much extra fabric—especially when your pants are too long—only calls attention to your smaller stature.<p>Good tailoring, on the other hand, neatens you up and can add the illusion of height, says Au. Ask the best-dressed guy in your office who he goes …

Benefits Of Waking Up Early | Men's Health

But would the 2-hour time difference transform my productivity and improve my day?<p>Here’s what I found out.<p><b>1. Changing my body clock wasn’t easy.</b><p>The first order of business was waking up and getting out of bed.<p>My body clock isn’t set for pre-dawn. And I’ve been known to sleep through an alarm clock …

44 Speed Ladder Drills That Make Your Body Faster and Your Mind Sharper | Men's Health

“The faster you push your pace or the more complex you make your footwork patterns, your brain must remain one step ahead to position your body appropriately,” Akande says.<p>This neuromuscular training will help you stay sharp whenever you have to be quick in everyday life—whether it’s thinking on …

Build Bigger Shoulders With This Dumbbell Fly Variation | Men's Health

While many upper-body exercises recruit your front delts—like the bench press, for example—these muscles are usually just providing support, not shouldering the majority of the load themselves.<p>To really target your front delts to develop them faster, try the neutral-grip incline dumbbell fly, says</i> …

Fill Out Your Pecs With the Reverse-Grip Press | Men's Health

But if you perform the reverse-grip press on an incline bench, you’ll get the best of both worlds, he says. Gaddour demonstrates two variations that combine both of those strategies in the video above.<p>Whichever variation you choose—the reverse-grip press or the Arnold chest press—switch between …

The Best Exercise For Your Rear Deltoids | Men's Health

The technique increases muscle tension in your rear delts by overloading the hardest portion—the top—of the movement. It’s also the part of the exercise where the muscles in the back of your shoulders are most activated, Gaddour explains.<p>Do sets of 6 to 8 reps with a heavier load, or sets of 10 to …

The Kettlebell Move That Can Help You Beat Back Pain | Men's Health

The Strange-Looking Kettlebell Drill That Will Boost Your Squat Performance<p>It’s called the adductor smash, and it’ll increase your squat and improve your lower-back health<p>There’s a good chance hip adduction doesn’t steal the show in your workouts. (The hip adduction machine is the one where you sit …

The Best Squat Variation For Your Quads | Men's Health

In the video above, Gaddour demonstrates how to perform a Bulgarian split squat with this tweak.<p>Perform the exercise slowly, lowering for 4 seconds and rising for 4 seconds.<p>Do that for 1 to 2 minutes on each side, resting 1 minute between sides, he says.<p>“I like doing these as back-off sets after …

Build Bigger Shoulders With the Reverse Arnold Press | Men's Health

But even exercises named after bodybuilding legends come with some room for improvement.<p>By pressing the dumbbells up with a neutral grip and then lowering them with an overhand grip—rather than pressing upwards with an underhand grip and flipping your wrists for the descent—you create a stronger, …

The Best Lower Body Workout For Beginners | Men's Health

Glutes: Barbell shoulders-elevated hip thrust<p>Hamstrings: Barbell hip hinge<p>Quads: Barbell front squat<p>Instead of getting bogged down with an endless number of moves (especially if you’re a beginner), just hammer those three moves three times per week with a day of rest in between.<p>(If you’re not a …

Why Your Foot Falls Asleep On the Toilet | Men's Health

Case in point: Ever notice that your foot or leg falls asleep when you’re trying to take care of business?<p>That “pins and needles” feeling occurs simply because you’re sitting there too long—and in a non-ideal position.<p>When most people sit on the toilet, they tend to hunch forward. That’s not good …

The 3-Move Workout That Burns Fat and Builds Your Upper Body | Men's Health

<b>Benefit:</b> Fat burning and upper-body muscle building all in one workout<p><b>Directions:</b> Perform the following exercises in the order shown.<p>1. Pullover, 10 reps<br>2. Burpee pullup, 5 reps<br>3. Bent-over row, 15 reps<p>That’s 1 round. Do 3 rounds, resting as little as possible between rounds.

Health Effects Of Sleeping Too Much | Men's Health

Doctors agree: Quality sleep is crucial for your health.<p>Not only do you need it to stay focused and alert during the day, but it helps your body recharge and recover from wear and tear. It might even lower your risk of everything from obesity and diabetes to premature death.<p>But can you have too …

Our brains use 4 steps to solve math problems — and the discovery might change education

Ever wondered how your mind deals with complex sums and multiplications?<p>A new study has imaged how the brain's activity levels change while taking on serious math problems, and reveals for the first time that there are four distinct neural stages involved in coming up with a solution.<p>Two different …

Mathematics

How Silence Affects Our Brains in A Good Way, Science Explains

In a world that’s increasingly busy and loud, silence sells. Like clean water, silence is a resource, and can, in fact, be used as a selling point. …

The 5 Sexiest Olympic Sports For Men to Play | Men's Health

Olympic hookups have long been a legendary part of the Games. There isn’t an Olympic cycle that passes without the jaw-dropping number of condoms shipped in for the athletes (a record 42 rubbers per competitor in 2016!) making headlines.<p>But thanks to the relatively recent invention of hookup apps …

Get Bigger—Faster—By Strengthening Your Mind-Muscle Connection | Men's Health

It could also be a sign that the muscle is underdeveloped.<p>Performing an exercise at a slower tempo—focusing on time rather than reps—can help you feel your muscles contract and strengthen your mind-muscle connection. And the more communication between your brain and your brawn during a workout, the …