chilliwak

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Tip: The Right Reps for the Right Equipment

Choose rep ranges like this to organize your training for better gains.<p>Rep Ranges Based on Equipment<p>Certain rep ranges have always been associated …

Hypertrophy

The Dark Side of Fitness

Fitness Gone Wrong: 7 Experts Discuss<p>The Question<p>How do you know if you've taken fitness too far and it has turned into something detrimental or …

Fitness

5 Amazing High Protein Breakfast Ideas for Muscle Gains – Body Building – Page 5

5. Protein Oatmeal<p>Protein: 32g, Carbs: 35g, Fats: 12g, Calories: 300<p>If you are the “anti-overthinker” type who just wants to pour everything into the …

Tip: The Hidden Benefit of CrossFit

Are people who do group fitness classes happier that solo lifters? Here's what science says.<p>Ask a dozen CrossFitters why they like CrossFit. Chances …

A Fatal Mistake in Size Training

Why Reverse Periodization is Best for Bodybuilders<p>Volume is King for Size Gains<p>An effective training program must follow two key principles to have …

Tip: Know Your Anatomy, Build Bigger Traps

To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.<p>Know the anatomy of the traps and you'll know the best …

What's Better For Building Muscle: Morning Workouts or Evening Ones?

Experts break down whether timing really matters<p>Maybe you thrive on working out as the sun rises. Or perhaps you prefer to spend happy hour pumping iron. As long as you’re hitting the gym on the regular, you’re reaping the maximum amount of muscle-building benefits…right?<p>It’s a common question …

What Are Pre-Workout Supplements—and Do You Need Them?

It used to be that you ate a banana or piece of toast before a tough workout, and that was sufficient. But now, it seems like everyone in the gym is …

Nutrition

Tip: Your Shrugs Are Too Heavy

Set your ego aside, use better technique, and build traps so big they impair your hearing. Here's how.<p>If you want big traps, the type that makes you …

Biomechanics

A former Navy SEAL commander says you can transform your life with 5 simple choices in the next 24 hours

As commander of US Navy SEAL Team 3's "Task Unit Bruiser," the most highly decorated special-operations unit of the Iraq War, Jocko Willink learned …

Strength Training Can Add Years to Your Life

A study found that adding weights to your workout routine lowers your risk of an early death by 23 percent<p>You know working out is good for your health. Fitting a long run into your daily routine not only improves your mood and boosts your energy, but lowers your risk of things like heart disease or …

These 8 Exercises Are the Key to Bulking Up Your Arms

Target your biceps and triceps with this challenging arm circuit<p>One key reason most guys hit the gym: The race for big arms. Nearly every dude wants a bulging pair of biceps and defined triceps.<p>Working to get them is a challenge though since it's not always just about a set of curls and diamond …

How Scheduling Just 15 Minutes of “Personal Growth Time” Into Your Calendar Can Change Your Life

Successful people don’t grow by accident, they grow by design.<p>When you schedule personal development time on purpose, you are making time to design the life you want.<p>You are essentially who you create yourself to be.<p>Once you embrace the “growth” habit, you will improve your way of life.<p>You will …

Ditch the Barbell for Big, Healthy Shoulders

5 Single-Arm Exercises You Gotta Try<p>When Dorian Speaks, You Listen<p>Six-time Mr. Olympia champion Dorian Yates once said, "Shoulder width is an …

Tip: For Big Pecs, Do This After Bench Pressing

The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.<p>You Need More …

Hypertrophy

Tip: Cutting Phase 101

Use these quick guidelines for protein, carb, and fat intake the next time you're trying to get down to 10% body fat or less.<p>Let's say you're not …

The Safest, Strongest Way To Deadlift

Tired of trying to memorize a book of deadlift cues and still getting hurt? Turn the lift upside down, transform the way you think about it, and …

Workouts

How the Mental Game of CrossFit Helps Me Manage My Anxiety

It’s crazy to think that every morning at 5:30 a.m., I start my day with a “3, 2, 1, go” at CrossFit Mahwah. I wasn’t athletic in high school or for …

CrossFit

Tip: The Inverse Squat

Squat backwards to build stability and strength. Here's how.<p>The Three S's<p>A strong and pain-free squat depends on the three S's to maximize …

Workouts

Kettlebells Are Just Another Tool but Use Them Wisely

You can get caught up kettlebells to the point of distraction. Enthusiasts can become almost territorial about their use and efficacy to the point of …

Kettlebell Hip Hinge Drill

Coach Amanda Thebe is Breaking Muscle's Expert Coach in Residence. If you are a woman who is over 40 years old and want Coach Thebe to cover a topic …

The 8 Rules of Maximal Strength

The Smart Way to Get Brutally Strong<p>Getting really strong is a marathon. There are lessons to be learned, injuries to be rehabbed, and time that must …

Self-improvement

Ward Off Weightlifting Injuries by Following This CrossFit Competitor's Tips

• Popsugar<br>• Health & Fitness<br>• Crossfit<p>How to Prevent Injury in CrossFit<p>Ward Off Weightlifting Injuries by Following This CrossFit Competitor's Tips<p>Shares<p>If …

Exercise

These 5 Big Carbohydrate Myths Might Be Standing In The Way Of Your Weight Loss

Carbs are not the enemy.<p>Can you have your carbs and eat them too if you’re trying to lose weight? With all the low-carb diets to choose from, it might seem like an impossibility. But experts say that’s just one of many misconceptions about carbohydrates.<p>In fact, Stefanie Mendez, R.D.,a practicing …

Eat These 8 Low Glycemic Foods for Stable Blood Sugar and a Healthier Body

"Low glycemic" and "glycemic index" are two health buzzwords that are often thrown around in food and wellness culture—kind of like ketogenic, …

Nutrition

Tip: Eat Eggs This Way for More Muscle

Eggs eaten this way are 45% more effective in increasing protein synthesis.<p>No Yolks, No Ham, Sam-I-Am<p>Back in the 1990's, the sewers ran yellow with …

Nutrition

Tip: 5 Reasons Lifters Need Olive Oil

Next to fish oil, olive oil is the true superstar of liquid fats. Here's why.<p>A component of olive oil causes your body to burn more fat. Olive oil …

Nutrition

Use Yoga to Improve Your Lifts

<b>Over the past couple of years, I’ve made it a priority to do yoga once a week</b>–whether it’s taking a class, or doing poses in my hotel room when I …

Bob Harper's 3 exercises for a quick morning workout - TODAY.com

Mornings are tough for everyone. While getting out of bed can seem like a challenge, a morning workout might sound impossible. But it doesn't have to be! Bob Harper shared three simple exercises and three stretches that will wake up your body and get you moving!<p>Watch the video below and read the …

Workouts

Boost Your Fat Loss with Strongman Training

You’re cutting down fat, leaning out and generally wanting to improve your conditioning.<p>Calorie and macro tracking is going well and you've nailed a …