workout

Rowing has surged in popularity, and it’s no mystery why. A rower workout one of the most efficient, full-body workouts anyone can do. Whether your goal is to torch fat, build muscle, or enhance endurance, the rower delivers results by engaging your legs, core, and upper body in every stroke...

Are you one of those people who avoid the stairs to take the elevator? If you do, you are missing out on all the fun. Outdoor stair workouts are a great change of pace from traditional cardio workouts, and the scenery can be a welcome distraction from the burning in your lungs. This workout...

Here's a workout split most people have never tried. Too bad, because it makes a whole lotta sense. This is the training split I use the most with athletes and strength-focused clients. Think of it as a classic full-body split with the addition of a “bonus” workout. Whole-body training is the...

One of the most innovative and effective training programs we’ve published. Chances are, you’ve never trained like this. If I may dispense with the usual formalities and get right down to brass tacks, so to speak, I’d like you to consider the following statement: Now, in my opinion, if you’re...

by Jim Wendler Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time. The Reason for 5/3/1 Just so we’re clear, either people want to do 5/3/1 or they don’t. I really want to help people, but if...

Follow the Rules, Build Size and Strength Stick to these rules to build size and strength. There's no way you won't grow! Follow these rules and you’ll build muscle and strength. Period. This is the best way to optimize workout quality. Each day off allows you to maximize recovery and growth...

Suspension training often gets a bad rap because you’re using just bodyweight, and there is no cold, hard steel in your hands. Plus, measuring progression using regular free weights is easy, but not with suspension trainers, where doing more reps is usually the best form of progression. So, some...

Stagnation is unacceptable. Revive your workouts and watch your muscle mass increase while your body fat decreases. Gain size and strength by never missing a rep. Learn the total-rep technique. Shave time off rest periods and shave fat off your body. Make muscle fibers more powerful by...

Jermaine Eluemunor is undoubtedly one of the strongest players in the NFL. The New York Giants Offensive Tackle has benched over 500 pounds, deadlifted over 600 pounds, and squatted more than 700-pounds. When it comes to training during the season, “The Main Show” still likes to lift, he just...

Let’s say 99% of people who lift want bigger arms, and the other 1% are just lying to themselves, can making gains to your guns be achieved without bogarting the squat rack with curls? Maybe! If you’re looking for a way to build size in your biceps and triceps without adding unnecessary stress...

Dense, granite-like gains – that's what high intensity training is all about. These workouts don't last long but they pack on muscle. Take a look. I’ve been training for more than 20 years, and I’m pretty sure I’ve tried it all: high-volume body-part splits; high-intensity, low-volume splits...

Simple Workouts. More Progress. Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how. Minimalist Training Busy? Still want to be strong and jacked? You can do it. You just need a time-efficient workout that’ll give you...

M&F first checked in with rock frontman Chris Daughtry back in 2013. The Grammy-nominated, multi-platinum rock artist was already deeply immersed in gym culture, proudly showcasing a chiseled physique after shedding his self-proclaimed “skinny fat” phase from a few years prior. At 33, he was in...

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide. Do you want to pack on strength at an alarming rate? Do you have a relatively uninhibited schedule and want to see what you would look like if you “pushed the envelope” for a bit...

by Nate Green DC training works. Never heard of it? Here’s what it is and how to do it. I tossed my cell phone onto the couch, stood up, and exhaled loudly. Instant relief. I had just finished an hour-long phone interview with SM, the insider responsible for schooling me on what is allegedly one...

Cesar Ruiz has become an established guard on the offensive line with the New Orleans Saints, joining the team as an NFL first round draft pick in 2020, but while the ferocious footballer has always had strength on his side, a fractured foot forced him to learn more about looking after his body...

There are two main ways to look at cardio. Has a punishment for last night’s indulgence or for heart health. The biggest reason most humans end up 6 feet under is easily preventable, so I’ll take heart health for a $1000 Alex. But that doesn’t mean jogging on the treadmill or spending hours...

At some point, we’ve all been there. A vacation or business trip leaves you stuck for days on end in a hotel, complete with an ill-equipped, minimalistic gym, waiting to kill the groove you got yourself in with the full gym in your hometown. For some, the above may even describe their hometown...

Martin Fitzwater, aka “The Martian,” has two of the most impressive pins ever displayed on a bodybuilding stage, but it took trial and error to get there according to a recent Instagram post. Now, the man that Jay Cutler has tipped as a sleeper in the 2024 Olympia Men’s Open division is sharing...

When life gets on top of you, one of the most common excuses for skipping a workout is “I don’t have time.” We’ve all been there, even me, a certified personal trainer and a freak for exercise. But what if you only need 15 minutes to build strength, burn calories, and feel sweaty and happy...