exercise

Whether you’re a novice lifter or a seasoned veteran in the gym, you have likely struggled with an exercise at one point or another due to your grip failing. It’s a humbling experience - picking up a barbell that’s quickly trying to escape your grasp, or hanging onto a dumbbell for dear life...

Mark Lauren’s style of functional bodyweight training has amassed 1.7 million book sales and continues with his latest offering: “Strong and Lean.” In this new series of workouts, Lauren offers up a fresh set from his 9 minutes bodyweight workout that can be undertaken with barely any equipment...

The goblet squat revolutionized the way squats are being performed and taught worldwide after the great Dan John came up with it. If you don’t know what a Goblet squat is, I’m getting Dan John to come over to your house and personally put you through his goblet squat workout—but it’s probably...

In order to gain muscle, you MUST undergo intense resistance training. In order to gain muscle, you MUST consume protein to re-build muscle tissue. These two variables work synergistically with each other and to maximize your chances of gaining lean muscle tissue you simply must consume...

What is Creatine? Creatine monohydrate is without a doubt the most researched, time-tested, and proven sports supplement available to date; thousands of studies have demonstrated that increased muscle creatine stores via supplementation can significantly enhance both aerobic and anaerobic...

Fat (adipose) is an intriguing organ system due to its multitude of bodily functions. The body contains several types of adipose tissue that vary by function and location. Most of the fat tissue humans possess is comprised of white adipocytes which are primarily responsible for secretion of...

Split squats, lunges, squats, leg presses, and deadlift variations get most of the love in your leg routine because they’re responsible for most of your leg gains. But a neglected exercise often gets overlooked in many lifters’ routines in the step up exercise. It looks so simple because all you...

Everyone understands that exercise is important, yet they don’t seem to grasp the multiplicity of health benefits physical movement imparts. Moreover, it seems many people feel that exercise is unnecessary as long they follow a healthy diet. Don’t get us wrong, a healthy diet is certainly...

Were you struggling to sit down on the toilet this morning because of that brutal leg workout you did yesterday? (Don’t worry, anyone who has ever grunted through enough squats has experienced that tribulation.) Whether you're a recreational gym-goer or a competitive bodybuilder, recovery is an...

In accordance with a previous post I wrote about how to Build Muscle and Lose Fat Without Tracking Calorie Intake, this guide will take it even a step further and show you how to lose weight without “dieting”. Dieting (for weight loss) is something most people dread; they'd rather mindlessly...

If you’re a bodybuilder or even just a casual gym-goer trying to pack on muscle, chances are you focus almost exclusively on resistance training (and correctly so). Nevertheless, cardiovascular training shouldn’t be overlooked even when muscle building is your primary goal, and there’s quite a...

[Image: gearpic.jpg] How often have you had the best of intentions when beginning a new exercise regimen, only to quickly revert to your old routines? Everybody has goals they are working toward, and it can be discouraging to feel like you are falling short while others are thriving. What...

By Adam Bisek Amongst the vast annals of bodybuilding folklore lies the theory of fasted aerobic activity; “fasted cardio.” The notion implies doing a bout of aerobics in the morning on an empty stomach will result in greater fat loss. Much like many long-standing hypotheses, this one went...

By Adam Bisek Many people set out on their own dietary excursion with the best of intentions to build muscle or shed body fat. However, even the best of intentions can be haphazard. Unless you’re initially calculating your estimated metabolism (caloric expenditure), tracking your diet closely...

By: Matt Weik Over the past several years, there has been much debate on whether you should put more focus on your nutrition or exercise when it comes to seeing results from your efforts. Some individuals lobby the fact that nutrition is more important because it’s the food you put in your...

By: Matt Weik When someone mentions that they are trying to lose weight and drop body fat, what do they generally tell you is their strategy? More than likely it’s that they’re watching what they eat and exercising. Both are vital pieces to accomplishing such a task but there are a few things...

Incredibly, the average American is more likely to reach for a cup of Joe than a glass of water with research suggesting that 66% of the population drinks coffee every day, at an average rate of 3.1 cups. So, it follows that we would want to know more about this wildly popular beverage, and...

National Women’s Health & Fitness Day occurs annually, during the last Wednesday in September, and was founded to highlight women’s health issues; encouraging ladies to look after themselves and get a handle on their fitness. M&F talked to Dr. Maria Luque, a contributing author to the NASM...

The most popular movements to build absolute strength are the barbell squat, deadlift, bench, and overhead press. With these exercises, the barbell moves in a relatively straight line for you to build more size and strength. But these are not the only exercises you should be doing in fact there...

WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Advanced Program Duration10 weeks Days Per Week 4 Time Per Workout50 minutes Equipment Required Barbell, Bodyweight, Dumbbells, Machines Target GenderMale Recommended Supps Whey Protein Creatine Monohydrate Essential Fats...