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DIY Project and Gift Idea: Dragon Eye Jewelry

Reading Time: 3 minutes<p>What could be better than the gift of dragon eyes? Using a round glass dome tile cabochon and matching sized pendant you can …

This Diabolical Drop Set Will Pump Up Your Shoulders and Chest

Use this bodybuilding technique to get swole up top<p>When it comes to making serious gains in the weight room, you can’t beat a drop set.<p>The technique allows you to increase the number of reps you do to fatigue, which extends your muscles’ time under tension and spurs growth, says <i>Men’s Health</i> Fitness …

This Long-Forgotten Training Method Will Help You Get In the Best Shape Of Your Life

A small group of elite trainers have sworn by this cardio tactic since the 1980s. Now it’s your turn to try it<p>You’ve probably never heard of John Patrick O’Shea. Google him and you may read about how he survived a 60-foot fall into Mount St. Helens—and not about how he created one of the world’s …

The 15-Minute Six Pack Shimmy

Get ready for your abs to burn and shake<p>This 15-minute abs workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour has a fun name, but it’ll cause your abs to burn and shake.<p>The routine’s five movements hit every last muscle in your core, including your shoulders, obliques, rectus abdominis, hip …

How to Perform a Zercher Squat

It’s true! Get guns while you squat. Here’s how<p>Make your squat do more work with every rep.<p>By holding the barbell in the crooks of your elbows—like you do during the Zercher squat—you’ll engage your traps, abs, and biceps more than a standard back squat, says <i>Men’s Health</i> Fitness Director B.J. …

Top Strength Coach Explains How One Back Exercise Can Help Transform Your Entire Physique

If it’s not part of your program, it should be. Here’s why<p>Walk into any gym in America and you’ll usually find a traffic jam at the bench press.<p>But if you were to point out a man with an impressive physique, I guarantee he’s not pressing all day long.<p>I promise he’s putting a premium on exercises …

The Brilliant Single-Leg Deadlift Hack We Wish We Had Known About Sooner

Never flail during the exercise again<p>The single-leg deadlift is a great exercise for improving your balance and stability.<p>In fact, it’s <i>so</i> challenging for your balance that it’s nearly impossible to do the exercise with added weight in order to build strength, says <i>Men’s Health</i> Fitness Director B.J. …

The 5-Minute Abs Screamer

Overview<p><b>Exercises:</b> 2• <b><br>Total Sets:</b> 5• <b><br>Total Minutes:</b> 05• <b><br>Best For</b>: Muscle• <b><br>Body Targets</b>: Abs, Chest, Core<p>This workout reaps absolute mayhem on your midsection. You’ll combine the pushup and the hollow-body hold to create a sinister superset that’ll result in a rock-solid core.<p><b>HOW TO DO IT</b> Complete as many …

How to Add an Inch Of Muscle To Your Arms

This is your call to arms<p>You don’t need to do complicated routines to maximize your gains.<p>Here’s a simple but effective training template that will add an inch of muscle to your arms.<p>Minute 1: Do 8 to 12 reps of a biceps exerciseMinute 2: Do 8 to 12 reps of a triceps exerciseMinute 3: Rest<p>That’s 1 …

The Best Exercise For Working the “Teardrop” Muscle Above Your Knee

Unless you rock a Speedo, it’s the only quad muscle visible when you wear a bathing suit. Here’s how to define it<p>It’s called your vastus medialus (or VMO), but you may know it better as the “teardrop” muscle.<p>When this section of your lower inner quad is defined, people notice. That’s because it’s …

The Glute Workout From Hell

Will it hurt? Yes. Will it get results? Hell yes.<p>It’s time to put that cushion you sit on all day to work with this 10-minute glutes workout from <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>It’s as simple as it gets—one exercise, two variations, 10 minutes—but your butt will be burning by the end. …

The 7-Move Upper-Body Upgrade

Target your shoulders and upper chest with this V-shape workout<p>The V-shaped torso is a magical thing.<p>Put two guys with the same amount of muscle and fat on their frames next to one another, and the one with the broader shoulders and slimmer waist will <i>always</i> look more athletic.<p>And the wider your …

The 30-Minute Insane Interval Workout

Gain strength, burn fat, and build muscle with this MetCon routine<p>Recent research has proven that how long you work out doesn’t matter. It’s how <i>hard</i> you work that does.<p>That’s why I’m such a big fan of MetCon workouts—or metabolic conditioning, a training style that uses resistance training …

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 Leg Day Workout For Guys Who Hate Leg Day

Build a bigger, stronger lower body without doing a single back squat<p>Can you get a great leg workout without doing back squats?<p>Absolutely, says <i>Men’s Health</i> Fitness Director B.J. Gaddour.<p>Research shows that Bulgarian split squats are just as effective at building muscle and strength in your lower …

The 5-Move Workout That Tightens Your Core and Fends Off Back Pain

Chisel your middle and bulletproof your back with these classic core movements<p>This abs workout pulls double duty: It not only carves and tightens your core, but it also prevents lower back pain in the process, says <i>Men’s Health</i> Fitness Director BJ Gaddour.<p>The routine consists of five core stability …

The 5-Minute Maxout Workout

The Maxout Workout is intense, but extremely efficient<p>Five minutes? That’s it?<p>Trust us, you don’t want to go for longer than that.<p>Follow-along with <i>Men’s Health</i> Next Top Trainer Gideon Akande in the workout shown above. Each minute, you’ll attack a different part of your body with two separate …

Snack: Chocolate Pumpkin Smoothie

This smoothie makes an awesome anytime snack<p><i>Editor’s note: This recipe is part of our free online exercise and nutrition program, Cook & Chisel: Gainz Edition. (Click the link to see the full plan.)</i><p><b>What you’ll need:</b>½ frozen banana⅓ cup canned pumpkin puree2 Tbsp peanut butter or almond butter1 Tbsp …

Snack: Black Bean Hummus with Vegetable Scoops

<b>What you’ll need:</b>1 (15 oz.) can no-sodium black beans, drained1 Tbsp olive oil2 Tbsp tahini1 garlic clove, peeled1 tsp cumin1 tsp chili powder¼ cup chopped cilantro leaves, plus additional for servingJuice from 1 limeSea salt and freshly ground black pepper, to tasteAssorted sweet mini peppers, …

Lunch/Dinner: “Fried” Chicken Strips with Roasted Sweet Potato & Zucchini

Our ‘muscle cook’ shows you how<p><i>Editor’s note: This workout is part of our free online exercise and nutrition program, Cook & Chisel: Gainz Edition. (Click the link to see the full plan.)</i><p>Build muscle with this healthy chicken strip recipe, which packs 64 grams of protein. Combined with sweet …

Lunch/Dinner: Avocado Tuna Salad

<b>What you’ll need:</b>6 oz. package albacore tuna, drained1 Tbsp 2% Greek yogurt1 ½ Tbsp Dijon1 celery rib, chopped½ small red onion, diced1 avocado, pitted, peeled, and dicedJuice from 1 lemonSea salt and freshly ground black pepper, to taste1 large whole-wheat pita, halvedRomaine lettuce leaves and …

Lunch/Dinner: Hearty Bison Chili

<b>What you’ll need:</b>1 Tbsp olive oil1 garlic clove, minced½ small red onion, chopped⅓ cup chopped cremini mushrooms1 celery rib, chopped1 yellow bell pepper, chopped1 Tbsp chopped fresh sage½ Tbsp smoked ground paprika½ tsp ground cumin¼ tsp turmeric½ tsp ground cayenne1 lb ground bison⅓ cup …

Lunch/Dinner: Chicken Tetrazzini with Peas over Wheat Pasta

<b>What you’ll need:</b>6 oz whole wheat spaghetti⅓ cup whole wheat panko breadcrumbs1 tsp chopped rosemary leaves⅓ cup freshly grated Parmesan1 ½ Tbsp olive oil4 boneless, skinless chicken breasts, cut into bite-sized piecesSea salt and freshly ground black pepper, to taste1 small garlic clove, minced1 …

Breakfast: Brown Rice Bowl with Scrambled Eggs, Avocado, Scallions, and Tomatoes

<b>What you’ll need:</b>4 whole eggs1 Tbsp 2% Greek yogurtSea salt and freshly ground black pepper, to tasteHot sauce, to taste1 Tbsp unsalted butter1 cup microwaveable brown rice, heated½ avocado, diced1 Roma tomato, diced1 scallion, thinly sliced<p>Men's Health<p><b>How to make it:</b>1. In a medium bowl beat the …

Breakfast: Quinoa Sausage Breakfast Bake

<b>What you’ll need:</b>1 tsp olive oil1 garlic clove, minced½ small red onion, chopped1 lb. lean ground breakfast turkey sausage3 eggs, plus 5 egg whites2 cups quinoa, cooked according to package instructions1 Tbsp chopped rosemary leavesSalt and freshly ground black pepper1 small zucchini, chopped1 red …

Sunday Workout (Optional): Conditioning

<b>How to Do It</b>Sunday can be your rest day or you can choose to do one of these optional conditioning—Formula C4 or Lunge and Run.<p>Watch Gaddour perform the workouts in the instructional video above.<p>Men's Health<p><b>Option A: Formula C4</b>Run for 3 minutes, and then immediately drop to the floor and do as many …

Workouts

Saturday Workout: Total-Body Pull

<b>How to Do It</b>Perform this workout every Saturday for four weeks straight.<p>Each of the exercises below has its own set of instructions. Make sure you finish all your reps and sets for one movement before moving on to the next one. Finish off the workout with an optional 20 to 30 minutes of cardio of …

Friday Workout: Upper-Body Push

<b>How to Do It</b>Perform this workout every Friday for four weeks straight.<p>Each of the exercises below has its own set of instructions. Make sure you finish all your reps and sets for one movement before moving on to the next one. Finish off the workout with an optional 20 to 30 minutes of cardio of …

Thursday Workout: Lower Body

<b>How to Do It</b>Perform this workout every Thursday for four weeks straight.<p>Each of the exercises below has its own set of instructions. Make sure you finish all your reps and sets for one movement before moving on to the next one. Finish off the workout with an optional 20-to-30 minutes of cardio of …

Wednesday Workout: Total-Body Pull

Pull your way to more mass with this workout you won’t soon forget<p><i>Editor’s note: This workout is part of our free online exercise and nutrition program, Cook & Chisel: Gainz Edition. (Click the link to see the full plan.)</i><p>Most trainers will tell you: If you could only choose one exercise to add …