Adam Birkner

276 Flips | 9 Magazines | 8 Likes | 12 Followers | @abirk242 | Keep up with Adam Birkner 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 “Adam Birkner”

Getting Fit From Scratch: Mastering the Bench Press

It's about time you learn the movement people think of when they hear "gym": the bench press. It'll build your chest, arms, back, shoulders, and …

Protein-Pacing: The Science-Backed Secret to Getting Fitter Faster

New research from Skidmore College confirms what trainers around the world consider the perfect diet and exercise regimen: A workout that checks all …

5 ways that working out regularly will majorly rev up your sex life

Whether you’re looking for ways to boost a stagnant sex drive or to simply add fuel to an already fiery routine, prioritizing workouts may be the way …

How to Safely Handle and Care for Axes and Hatchets

A good axe or hatchet can be a major player in camp life. This tool provides us with high-quality split firewood, and it saves us a lot of labor and …

These Peanut Butter Protein Bombs Will Make Your Muscles Grow

Flavor-wise, they put your usual shake to shame<p>Sometimes, you can’t stomach another post-workout shake. But you need a good dose of protein within an hour or two of lifting to optimize muscle growth.<p>For those times, this “protein bomb” recipe is here to help. Dump all the ingredients in a bowl, …

Muscle detailing: The leg workout to carve your quads and calves

<b>Duration</b> 45<p><b>Exercises</b> 4<p><b>Equipment</b> Yes<p>Want bulging hamstrings, well-rounded glutes, rock-solid calves, and sculpted quads with a teardrop to boot? Say …

The Right Way to Use an Ab Roller

The first time you use an ab roller is a humbling experience. If you’ve never seen one, it’s a simple wheel with handles that’s probably lying in the …

Exercise

Kitchen Cabinets Organizers That Keep The Room Clean and Tidy

Keeping the kitchen clean and organized is no easy task. It is, however, easier to achieve that when there’s a designated space for everything and …

The 3-2-1 method for cutting weight

It’s an oversimplification to say fat loss can be as easy as “one, two, three” (not to mention it’s a terrible cliche). But there may be at least …

12 Simple Strategies to Boost Your Bench Press (and Save Your Shoulders)

Pretty cool title, right? But surely it can’t be true? <b>Putting kilos on your bench press doesn’t usually mean happy days for your shoulders.</b><p>How many …

Let's Make a Deal

Benching Made Simple: 5 Tweaks That Work Every Time

A good bench session is like going out with your boys on Friday night.<p>You claim you’re only going out for the “company”, but then all of a sudden you …

Social Media

Starting a Woodworking Business

You’ve got about three years in your current gig, and you love it. But you are reminded every now and then that there is greener grass somewhere. You …

Tie Your Things with Perfect Knots

In our day to day life, knots plays a vital role. Starting from the shoe lace to camping and fishing, a perfect knot can be an essential requirement. …

Mountaineering

Tip: The Bodysaw for Real Core Strength

This might just be the toughest ab and core exercise you've never tried. Take a look.<p>The bodysaw is very similar to the ab wheel rollout. The goal of …

20 NFL playoff facts that would surprise even the most hardcore football fan

<b>1.</b> The Trinity: Tom Brady, Eli Manning and Peyton Manning all have the same exact playoff passer rating (87.4).<p><b>2.</b> Mark Sanchez has a higher playoff passer rating than Brady, Eli, Peyton, Brett Favre, Ben Roethlisberger, Philip Rivers, Steve Young and John Elway. And the Sanchize (are we still …

Tom Brady

Get the most out of your workouts with these tips from a former pro boxer and NFL trainer

Danny Musico doesn’t sugarcoat it. “When people fail at sticking with their resolutions, it’s because they aren’t fully committed to their goals,” he …

Why the Humble Push-Up Could Be the Key to the Body You Want

It turned Jake Gyllenhaal into a prize fighter, and it can do the same for you.<p>The one exercise that can be performed anywhere at any time, the push-up is, nevertheless, an often misunderstood and under appreciated aspect of bodyweight fitness.<p>Many men ditch it early on in their workout lives for …

Workouts

When Metal Goes Acoustic: Disturbed On Covering Simon & Garfunkel

In 2009, the heavy metal band Disturbed received a Grammy nomination for its song "Inside The Fire," a hard-hitting, emotional track delivered with aggressive guitar riffs and raspy singing.<p>Recently, the band received another Grammy nomination, but this time it was for a song with a very different …

The Back Day Burnout: A Big Thick Back Workout

Workout Summary<p>Main Goal<p>Build Muscle<p>Workout Type<p>Single Muscle Group<p>Training Level<p>Intermediate<p>Program Duration4 weeks<p>Days Per Week<p>1<p>Time Per …

Here is One of the Most Impressive Feats of Physical Prowess the Internet Has to Offer

God help you if you ever find yourself in some sort of physical competition with Eirik Thingstad Lundstein. If you haven't seen the 28-year-old …

Weightlifting

Hip and Shoulder Mobility Exercises for Deeper Squats and Stronger Presses

If you want to maximize the effectiveness of your workouts, mobility training is a must. But what actually is mobility training? In a nutshell, it …

How to Always Win at Arm Wrestling

While we generally prefer to settle all important disputes through the time-tested method of Rock Paper Scissors, sometimes that's not enough. So we called 34-year-old "Lightning" Luke Kindt, the 2016 lightweight Southern Regional Champion of the World Armwrestling League, to solicit advice on …

Tip: Build Pecs and Tri's, Save Your Shoulders

You don't have to give up pressing just because your shoulders are cranky or you're rehabbing an injury. Just do it like this.<p>For lifters who are …

8 Evil Accommodating Resistance Exercises

How to Make Every Inch of an Exercise Build Muscle<p>Lead Image: EliteFTS<p>Think about what you feel when you lift. The portion of the range of motion …

Kitchen of the Week: A Cost-Conscious Kitchen in Sweden

Since Christmas 2015, Maria Förstberg, a librarian and weaver, has been living in a home tailor-made for her in Linköping, in southern Sweden. The …

Living Rooms

The workout to get magazine-worthy six-pack abs

<b>Duration</b> 30<p><b>Exercises</b> 7<p><b>Equipment</b> Yes<p>If anyone can show you how to get magazine-worthy abs, it's Chris Ryan. This top model and trainer has graced the …

Muscle

Sushi Bazooka Lets You Shoot Out Sushi Rolls in Record Time

You don't have to go to a restaurant (or even take cooking classes) if you want a fresh sushi roll. Now making maki is easier than ever with the help …

The triple-threat workout to attack your abs from every angle

JAMES MICHELFELDER<p>JAMES MICHELFELDER<p><b>Duration</b> 45–60<p><b>Exercises</b> 9<p><b>Equipment</b> Yes<p>Determined to finally get the rock-hard abs you’ve always wanted? We've got …

Top 10 Websites That Allow You To Watch Your Favorite Movies And Series Online

Whether you use your Mac for work or just for your personal projects, you’ve likely found yourself wondering how to improve your productivity. There …

The 45-minute transformation workout to get back in shape fast

<b>Duration</b> 45<p><b>Exercises</b> 8<p><b>Equipment</b> Yes<p>If you just want to get back in shape in 2017 and you're a crazy-busy dude, here's how to go from zero to hero in …

Muscle