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How 21s Can Add Mass to Your Biceps | Men's Health

<b>Here’s how it works:</b> Grab a loaded EZ curl bar. Perform the following rep scheme without stopping.<p>1. 7 bottom-half reps<br>2. 7 top-half reps<br>3. 7 full reps<p>To make this more challenging, Gaddour recommending increasing the load each session. You can also increase the volume of reps from 7 to 8, 9, or 10.<p>…

What Every Guy Can Learn About Fitness, Friendship, and Women From the Vikings | Men's Health

Lee McDermott, the trainer for the History series <i>Vikings</i>, puts me through a series of brutal drills before he shows me how they conquer the hand-to-hand combat scenes: one pushup, then a sprint across the 30-yard Great Hall, then two pushups, then another sprint, then three, and so on—all the way …

How to Instantly Free Up Storage Space On Your iPhone | Men's Health

Luckily, some genius on Reddit recently discovered a mind-blowing trick that will open up a ton more storage on your phone. And you don’t have to delete anything.<p>Here’s what to do:<p>1. Go to <b>Settings > General > About</b> to see how much available storage you have.<p>The Editors of Men's Health<p>You’ll see in …

There's one big misunderstanding many people have about space

If you read or watch any science fiction at all, you probably know that one of the most perilous parts of any space travel is the extreme cold of …

Space

The Dead-Stop Workout

Put on the brakes to accelerate your gains<p>One of the fastest ways to increase your gains: Stop.<p>Adding a dead stop to an exercise eliminates the stretch reflex, or the rubber-band-like tendency of your muscles and connective tissues that helps power you through movements, explains <i>Men’s Health</i> …

The 200-Rep Butt and Gut Workout | Men's Health

The butterfly situp targets your six pack and loosens your groin, he says, while the butterfly hipup activates your glutes and mobilizes your hip rotators.<p>When you pair them together, you get a butt and gut bodyweight combo that’s tough to beat. Give it a shot with the 200-rep workout shown in the …

The 16 Best Stretches For Men | Men's Health

The 16 Most Important Stretches a Man Can Do<p>These are the “Sweet 16 of Stretches.” The best of the best. Try them during your next workout<p>There’s no way around it: Mobility training is a must if you want to perform at your peak and stay injury-free for the long haul.<p>But if you’re like most men, …

The Pushup Workout From Hell | Men's Health

Once you can’t perform another explosive rep, you’ll immediately perform an isometric hold, hovering a few inches off the floor.<p>Compartmentalize, and hold this position for as long as you can. You’re building strength and stability in the hardest point of the pushup—the bottom, explains …

Partner Workout: Perfect 10s | Men's Health

So find a partner—a buddy, a sibling, your wife—for this Perfect 10s Swolemate Workout from <i>Men’s Health</i> Next Top Trainer Andy Speer.<p><b>How to Do It</b><br>Partner 1 does 10 reps of the burpee. At the same time, Partner 2 does as many reps as possible of a core movement—like the V-up or abs tuck—until Partner …

How to Do the Tate Press or Elbows-Out-Triceps Extension | Men's Health

But skull crushers and kickbacks won’t do the trick, Gaddour says. You need to do the elbows-out-triceps extension, also known as the Tate press.<p>That’s because the exercise targets your triceps while still mimicking the bench press pattern, he explains.<p>Watch Gaddour demonstrate the movement in the …

How to Do Stiff-Legged Deadlifts

Bring on the personal records by building strength in your hips and hamstrings<p>Your leg day workout probably involves deadlifts. But here’s why it should involve stiff-legged deads—or “stiffies,” as <i>Men’s Health</i> Fitness Director BJ Gaddour calls them—as well.<p>Popularized by Ed Coan, one of the best …

Fitness

How to Do the Kneeling T-Spine Rotation | Men's Health

(To unlock a new level of total-body transformation, check out the new METASHRED EXTREME workout program from <i>Men’s Health</i>.)<p>This exercise, the kneeling T-spine rotation, helps undo that damage by mobilizing your upper back, says <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>From a kneeling position, …

How to Get a Great Lower-Body Workout Without Back Squats | Men's Health

Research shows that Bulgarian split squats are just as effective at building muscle and strength in your lower body—but with less stress on your back, since you’re taking the weight off your spine.<p>Plus, by working one leg at a time, you’ll ensure that you build strength symmetrically on both sides …

How the Band Bench-Apart Will Skyrocket Your Bench Press | Men's Health

The exercise also primes the benching pattern for when you add a barbell, says Gaddour. That’s because the world’s top weight lifters imagine pulling apart the bar when they bench press. This simple technique better activates your lats, which are the biggest muscles in your back.<p>You can perform the …

How Board Pressing Helps You Bench Press More Weight | Men's Health

By bringing the bar down to the planks instead of all the way to your chest, you effectively shorten the distance the weight has to travel, he says. This allows you to lift heavier loads since you don’t have to press the bar as far.<p>You can also zero in on sticking points, which are the most …

The Most Efficient and Effective Workout For Your Abs and Quads | Men's Health

But just because you’re slashing workout time and only doing a single exercise doesn’t mean you’re getting any less effective of a workout. In reality, this workout is designed to be as effective <i>and</i> efficient as possible.<p>That’s because it’s based on the scientifically-proven bodybuilding technique …

Cook & Chisel: Fat-Bombing Bells | Men's Health

Hub: kettlebell swing<p>Spoke #1: kettlebell high pull<br>Spoke #2: kettlebell extended-range-of-motion goblet reverse lunge (left)<br>Spoke #3: kettlebell extended-range-of-motion goblet reverse lunge (right)<br>Spoke #4: kettlebell bottoms-up overhead press (left)<br>Spoke #5: kettlebell bottoms-up overhead press …

Cook & Chisel: Heart Rate Jumpstart | Men's Health

Hub: jumping rope<p>Spoke #1: bird dog<br>Spoke #2: squatup<br>Spoke #3: ratio Bulgarian split squat/jump complex (left)<br>Spoke #4: ratio Bulgarian split squat/jump complex (right)<br>Spoke #5: pullup<p><b>Equipment needed:</b> jumprope, bench, pullup bar<p><b>Directions:</b> Perform each movement for 30 seconds, followed by 15 …

How to Get a Great Muscle Pump | Men's Health

That’s why bodybuilders use this style of training right before photo shoots and competing on stage. The pump temporarily enhances aesthetics by increasing your muscle size and vascularity.<p>For the average person, pump training is the key to getting shredded, especially if you only have 5 to 10 …

How to Do Iso-Shoulder Runners | Men's Health

(Shred your body with THE 21-DAY METASHRED—an all-new at-home program from <i>Men’s Health.)</i><p>The iso-hold allows you to keep tension on your shoulder muscles longer, which helps spur growth. And since your lower body is moving up and down, your stabilizing muscles have to work harder to keep your arms …

Ease Your Neck and Shoulder Pain with the Band Neck & Shoulder Mobilization | Men's Health

Ease Your Neck and Shoulder Pain in Less Than 10 Minutes<p>It's not as enjoyable as a massage, but it works better<p>If you regularly get neck or shoulder pain—or even burning sensations down your arm—try this stretch from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>It’s designed to relieve the …

The Best Workout to Prevent Back Pain | Men's Health

Turns out, the thing that’s suppose to keep you healthy—exercise—may be to blame for your pain, says Stuart McGill, Ph.D., professor of spine biomechanics at the University of Waterloo in Ontario and the author of <i>Ultimate Back Fitness and Performance.</i><p>“Coach potatoes typically don’t get back pain,” …

The Hip Mobility Stretch You Should Do Every Day | Men's Health

But when your hips spend the majority of their time parked at 90-degrees, you restrict the joint’s mobility and open yourself up to hip impingements and pain.<p>Another big problem: Your squats, lunges, and deadlifts will take a major hit.<p>That’s why Gaddour recommends the 5-minute kneeling hip …

The 30-Minute Shrednado Workout | Men's Health

After 10 seconds, your intensity will dip and your form will suffer. The power exercise suddenly becomes an endurance exercise, and at this point, you might as well choose a better, safer exercise to improve your stamina.<p>However, I constantly see guys performing plyos for 30 seconds or more at a …

5 Landmine Exercises That Build More Muscle | Men's Health

The workout is joint friendly, too. That’s because the landmine puts less load on your joints than if you were using a barbell alone.<p>Not sure what a landmine even is? It resembles a baseball home plate with a small metal tube on the top. You’ll place one end of a barbell inside this tube, which …

The Pectoral Punishment Chest Workout | Men's Health

(To unlock a new level of total-body transformation, check out the METASHRED EXTREME workout program from <i>Men’s Health</i>.)<p>So here’s an incredible chest workout for every man from <i>Men’s Health</i> Fitness Director BJ Gaddour. It pairs chest press variations with pushup variations to pound your pecs from …

Reveal Your Abs with the Belly Fat Inferno

Packed gym? No problem. All you need is a pair of kettlebells for this 22-minute sweat session

Discover the Workout We Call ‘Psychotic Shoulders’

Use this 5-exercise complex to build insanely strong and stable shoulders<p>I call this routine Psychotic Shoulders. It's insanely hard, and you have to be a little unhinged to enjoy it.<p>It’s a 5-move complex that blends strength and power exercises with extended stability moves. The torturous mix …

Smoke Your Hips and Legs with the Threaded Lunge | Men's Health

<b>Related:</b> Try the Get Back in Shape DVD—30-Minute Cardio and Muscle Workouts That Will Transform Your Body<p>You can plug the threaded lunge into a total-body circuit as one of your lower-body exercises.<p>Or you can use it as a fat-loss finisher on your next leg day. Do as many reps as possible in 40 …

Build a Bigger Chest with These 5 Floor Press Variations | Men's Health

The floor press is not only easier on your shoulders, but it targets your triceps better than the standard version of the exercise. Stronger triceps help you power through the “lockout” phase—or the final push at the top of the press—which is a common sticking point for men.<p>Here are my five …