Christopher Linscome

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Tip: The Scientific Reason Women Need to Go Heavy

How heavy? Here's the science.<p>Luckily, most women aren't afraid to lift weights these days, but many still avoid going too heavy. We're talking about …

Exercise

The Essential Pre-Workout Ritual You're Probably Not Doing

Look, I don't want to sound like a nagging parent here, but you really have to start foam rolling. And not just after your workouts! It's actually crucial to warm your muscles up ahead of time before you jump right into exercise.<p>I picked up this tip the other day from my trainer, Liz Letchford, MS, …

Why does every woman I know say she’s exhausted?

In a few short years it seems like every woman I know, and many of the ones I treat, have gone from saying, “I’m so busy” to “I’m so tired.” And it’s …

You Can’t Claim To Be Fit Unless You Can Pass These 7 Tests

Are you truly in shape?<p>Landon MacDonald<p>“Just how fit should I be?”<p>It’s a question I receive all the time. I run Gym Jones. It’s known as one of the world’s most hardcore gyms, and it produces some of fittest people on the planet. My clients include pro-athletes, Special Forces soldiers, and …

The One Simple Thing That Will Actually Get You To Exercise Every Day

It's no secret that we find motivation from our peers, and there's proof of this. A recent study showed that participants exercised 160 percent …

Weight Loss

Why Do I Keep Jacking Up My Shoulder? A CrossFitter's Dilemma

<b>As a CrossFit trainer and physical therapist, I see my fair share of shoulder injuries.</b> I am placed in a precarious position. I want to see my …

Unilateral Leg Training, Part 2: Challenging the Overreaction

<i>In part one Historical Perspectives I shared a historical review of single leg training. In this second installment, I will focus on what I call the</i> …

Unilateral Leg Training, Part 1: Historical Perspectives

<b>Everywhere you look in the training world today you see single leg exercises</b>. You could be forgiven for thinking that it was always this way. It …

Crossfit Recovery Poses

BOXROX is an online-magazine for competitive fitness and functional sports. We’re on a mission to unite the community through passion-driven written, …

Untying the 4 Knots

What would more usable range of motion do for your sports performance? <b>Imagine not having to fight your own body. Imagine owning unhindered fluid</b> …

10 Best Carbs For Weight Loss, According to a Dietitian

Trying to lose weight, and you think you have to ditch all carbs? No way! It's painful to live without bread and pasta and fruit, and the best news is you don't have to! Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition recommends eating carbs to give you energy and fill …

Healthy Eating

Unilateral Leg Training, Part 4: Correcting the Imbalances

<i>In part one Historical Perspectives I raised the two challenges I faced in the 1980s - first, that there were inadequate numbers of exercises being</i> …

The AbMat Is Awesome - Here's Why

<b>I love Annie.</b> Actually, I admire the two human Annies (Annie Sakamoto and Annie Thorisdottir) for their fortitude and cheerful display of the human …

The Two Day Split Workout

<i>This program keeps it simple; you’ll train four days a week—two upper-body days and two lower-body days—and gain strength and stamina fast.</i> <br>The more …

Workouts

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The 2-Kettlebell Front Squat: The Best Exercise You're Not Doing

<b>“Well, that sucked.”</b> My client un-racked the kettlebells and put them on the ground, still contemplating how in the world he got crushed by such …

The Perfect Back Workout to Increase Your Wingspan

Workout Summary<p>Main Goal<p>Build Muscle<p>Workout Type<p>Single Muscle Group<p>Training Level<p>Advanced<p>Program Duration8 weeks<p>Days Per Week<p>1<p>Time Per Workout45-60 …

Top 10

Are Your Weak Neck Muscles Making Your Hamstrings Tight?

<b>To generate power, you need mobility. To have mobility, you need stability.</b> Proximal stability feeds distal mobility. Instability signals the brain …

Tip: A New Exercise for Glutes & Quads

Correct imbalances and boost athleticism. Oh yeah, this will build your butt and legs too.<p>Doing exercises with a unilateral stance corrects …

Workouts

How to Get Absolutely Jacked with the Power Clean

If you’re hitting the gym, you’re after a combination of three things:<b>You want to look better naked.</b><b>You want to reduce pain and feel better.</b><b>You want</b> …

Middle School

How to Build a Home Gym - Mark Rippetoe

A serviceable home gym for barbell training need not be a gigantic investment, and in fact should be very simple. A bar, some plates, a rack of some …

Workouts

Here’s why you should use this workout tool even on days you don’t go to the gym

<i>The</i> <i>Insider Picks</i> <i>team writes about stuff we think you'll like. Business Insider has affiliate partnerships, so we get a share of the revenue from your purchase.</i><p>YouTube / Master of Muscle<p>It's important to use a foam roller every day, even on the days that you don't hit the gym.<p>Fitness company Master …

Why Are My Muscles Not Growing? The Training Effect

Have you ever wondered why your muscles are not growing effectively?<p>I have been working in the fitness industry for 12 years as a personal trainer …

Shoulders and Abs Upper-Body Workout | Men's Health

With a 2 to 1 work to rest ratio, you’ll be incinerating calories too!<p>For more workouts that will light up your shoulders and abs, check out the new <b>METASHRED EXTREME</b> transformation program from <i>Men’s Health</i>.<p><b>Directions:</b> Perform the exercises below in the order listed for 40 seconds each, resting for …

Eating Hot Chili Peppers Makes You Live Longer, Says Science

Make it spicier.<p>Spicy food isn’t just delicious, it could help you live longer. Eating hot chili peppers can reduce your chance of dying, and help prevent heart disease and strokes, says a new study from the University of Vermont (a place with notably not a lot of spiciness in its regional cuisine).<p>…

Holistic Medicine

5 workouts for every type of guy

Old or young, what every man needs is a workout plan tailored to their abilities. Over time, with the right program, you’ll begin to master every …

Ditch the Micro Splits for Upper Body Training

With all the training protocols out there, it’s a bit surprising that most average Joes in the gym are still training a single muscle at a time, …

The 30-minute dumbbell workout program to build muscle

Westend61 / Getty<p>Westend61 / Getty<p><b>Duration</b> 30<p><b>Exercises</b> 8<p><b>Equipment</b> Yes<p>There's something intensely satisfying about lifting with barbells. After all, …

Workouts

Single-Leg Romanian Deadlift

2. Bend your hips back and lower your torso until you feel your lower back is about to lose its arch. Squeeze your glutes and extend your hips to …

Tip: Build an Ironclad Midsection

Screw planks. Do this exercise to take your core strength to the next level.<p>Nothing builds a strong midsection like doing exercises where you stand …

Workouts