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3 Simple Ways to Maximize Muscle

One of the leading nutritionists in the world offers up the best ways to increase your brawn<p>For years men have chased workouts with protein shakes, hoping to take advantage of the "anabolic window"—the time when your body is primed to build muscle. Now a major new meta-analysis shatters that …

The Squat That Will Make Your Quads Quake

Ditch the barbell for a pair of dumbbells and accelerate your gains<p>It's not sexy, but the dumbbell squat is a surprisingly effective quad-crusher.<p>"Holding the dumbbells by your side causes your stance to narrow," says David Jack, owner of ActivPrayer in Phoenix, Arizona, and creator of the <b>Men's</b> …

The Exercises That Will Fire Up Your Metabolism

Add these to your repertoire and watch it burn<p><b>Question:</b> What can I do to increase my metabolism? <i></i><p><i>(from reader Dean John Acut Martin)</i><p><b>Answer:</b> Fire up your internal engine by tweaking your diet and exercise routine. BJ Gaddour, C.S.C.S., CEO of <i>Men’s Health</i> StreamFit, recommends eating at least 20 to 30 …

The 10-Minute Arms and Abs Assault

Train your upper-body like you've never trained it before<p>We polled Men's Health readers on the body parts they want to work the most, and two areas topped the list: abs and arms. To give you what you want, we turned to BJ Gaddour, C.S.C.S.— one of the top metabolic conditioning coaches in the …

3 Stupid Things You Do at the Gym

Are you guilty of these muscle mistakes?<p>I usually reserve the word "stupid" for things like wrestling an adult grizzly bear or sticking your finger in an electrical socket. But, unfortunately, there are lots of stupid things happening at gyms across America, too.<p>Now, I don't like to pass judgment …

5 reasons you can’t see your six-pack

You’re not targeting the rectus abdominis<p>One of the more damaging tenets of modern locker room lore is that you don’t need to dedicate time to …

The Finishing Sequence That Abolishes Belly Fat

Add these moves to the end of your workout to torch excess body fat<p>Here's a common concern if you're trying to lose that beer belly: If you build your abs before your gut's gone, will your belly just look fatter? The good news: Your six-pack won't look like a keg.<p>"Ab muscles don't grow all that …

How long after waking should I eat breakfast?

Ideally, you should aim to eat pretty much as soon as you can after getting up. This will kickstart your metabolism and improve your mood. “The …

15 secret weight-loss solutions

1. Horseradish<p><b>Secret strength</b> It may bring tears to your eyes but this spicy ingredient, which comes from the same family as wasabi, can help …

15-minute arm-strengthening dumbbell workout

<b>Triceps extension</b><p>Sit up straight and grab a dumbbell with both hands. Raise it above your head so it's vertical and in line with your spine. Brace …

Men's Health

Multiply muscle in less time

Your triceps only need three exercises<p>The most effective moves for building your arms’ biggest muscles are the bent-over tricep extension, triangle …

The Best Belly-Blasting Workout

Melt fat and build muscle by packing as much work a possible into a single challenge<p>Between work deadlines, family commitments, and filling in March Madness brackets, there are plenty of reasons to skip the gym. But when it comes to building your best body, time shouldn’t be a limiting factor. …

The 3 Best Fat-Blasting Exercises You Aren't Doing

Use the moves to torch your gut<p>The key to turning your body into a fat-burning machine isn't more time in the gym—it's enlisting more muscles.<p>“The more muscles you work, the more calories you burn,” says B.J. Gaddour, C.S.C.S., owner of StreamFit.com. Instead of splitting up your workouts by …