Tuesday, July 31, 2018
The Fast, Simple Leg Routine For Every Kind Of Lifter
Chicken Greek Salad
Chef's Tip: The more colorful your salad is, the more diverse its nutrient variety will be.
Spinach Cobb Salad
Chef's Tip: To make your own bacon bits, use kitchen shears to cut strips into 1⁄4-inch pieces. Add pepper, then fry over medium heat until brown.
Pizza And Cocaine? They're The Same To Your Brain
Editors' Picks: Our Favorite Things for July 2018
Monday, July 30, 2018
Three Time-Saving, One-Plate AMRAP Workouts
Short on time and short on equipment. Solving this dilemma and getting in a great workout requires two things: creativity and intensity.
Both are brought to you by Firdose Khan, head trainer at Nine Innovations (ixinnovate.com), a training facility in Houston.
We asked Khan to design three time-sensitive workouts. The rub? None could use more than a single weight plate—just the type of rudimentary training tool that may be lying around in your apartment or garage collecting dust.
Khan delivered a trio of routines that are equal parts intense, functional, and physique-enhancing. They all hit every major muscle group, and as for intensity, it’s high. Each of the workouts utilizes the AMRAP (as many rounds as possible) technique, which means you’ll be challenged to the extreme. So dust off that weight plate and get ready to work.
The Weight Plate Workouts
The following workouts can be done with any size weight plate: 5, 10, 25, 35, or 45 pounds. Choose whichever weight corresponds to your current strength and fitness level. (When in doubt, start light.) Select any one of the three routines and do it as a stand-alone workout, but aim to complete all three over the course of a week if possible—collectively, they train the entire body in such an effective manner that we wouldn’t want you missing out on any of the AMRAPs.
Thai Shrimp Salad
Mung bean sprouts are high in vitamin K, which strengthens bones and lowers risk of cardiovascular disease. Throw in extras like chia and hemp seeds to add omega-3 fats and protein.
Tuscan Salmon and Arugula Salad
Chef's Tip: Steam asparagus before adding it to your salad if you prefer it on the softer side.
Friday, July 27, 2018
6 Fitness Influencers Share Their Best Advice for Beginners
Get Your Grill On With These 3 Protein-Packed Vegetarian Foods
Power Up Your Mind-Muscle Connection For Greater Gains
Steamed Asparagus With Bacon
Thursday, July 26, 2018
Get Ripped Fast: How to Incinerate Maximum Body Fat in Just 14 Days
Coconut Cayenne Smashed Sweet Potatoes
These spiced-up sweet potatoes are a pre-workout powerhouse.
This recipe excerpted from The Bodybuilder’s Kitchen, by Erin Stern. $17; amazon.com.
Rosemary Beefsteak Tomatoes
Fragrant rosemary livens up this simple side, which is easy to prepare and ready to eat in under 30 minutes.
This recipe excerpted from The Bodybuilder’s Kitchen, by Erin Stern. $17; amazon.com.
Broiled Cod With Charred Tomatillo Salsa
This entrée features lightly seasoned cod and a tart and citrusy charred tomatillo salsa.
Quick Tip: You can substitute tilapia, haddock, or roughy for the cod. The macros will be very similar.
This recipe excerpted from The Bodybuilder’s Kitchen, by Erin Stern. $17; amazon.com.
Tex-Mex Fajitas
These fajitas are protein-packed and feature skirt steak, meaty mushrooms, and sweet onions. Lime juice helps tenderize the steak, and the fajita seasoning adds just the right amount of spice. Ready in about 30 minutes, these are perfect for a healthy weeknight meal.
Quick Tip: You can also omit the tortillas and add the fillings to a bowl along with 1 cup fresh baby spinach and 1⁄2 cup cooked white rice. The macros will be the same.
This recipe excerpted from The Bodybuilder’s Kitchen, by Erin Stern. $17; amazon.com.
Elvis Peanut Butter and Banana Protein Shake
Channel the King—except here the King has a six-pack and trains five days a week—with this delicious shake. Powdered peanut butter and banana will rock your taste buds without racking up the calories.
Quick Tip: For a thicker shake, omit the ice and freeze the banana. Make sure to peel and slice the banana before freezing.
This recipe excerpted from The Bodybuilder’s Kitchen, by Erin Stern. $17; amazon.com.
The 12-Minute EMOM Finisher for Maximum Muscle
The EMOM (“every minute on the minute”) format is simple: Do X number of reps at the top of each minute (or work for a certain number of seconds), rest the remainder of the minute, and repeat for Y minutes.
When the “work” portion of each minute is considerably less than the “rest” portion (for example, one to three reps, which may take only five to 10 seconds, followed by 50 to 55 seconds of rest), the EMOM is strength- and power-focused. But when the work-to-rest ratio is more equitable (e.g., 20 to 30 seconds of work, 30 to 40 seconds of rest), you’re in prime muscle-building territory. This usually equates to about 10 reps per set. Plug some bodybuilding moves into that formula instead of powerlifting exercises, and you’ve got an M&F-approved workout.
Which leads us to this chest and triceps EMOM designed by Craig Hysell, CF-L2, owner and head coach of CrossFit Hilton Head in South Carolina (convictiontraining.com). You need no introduction to the exercises—incline presses and flat bench flyes for chest, dips for the triceps—and the workout is reminiscent of a Joe Weider-era triset in that the three exercises are done one after another.
“This is an epic hypertrophy finisher for those big strength days,” Hysell says. “Follow up your main lifts with the EMOM, or do it on its own on an upper-body push day when time is running short. Your goal should be 40 to 60 reps in each plane of movement—vertical with the dip, horizontal with the flat bench, angled with the incline—over the course of the EMOM.”
DIRECTIONS
Perform four rounds of the following triset, for a total of 12 minutes. For the presses and flyes, use a moderate weight that brings you close to failure with good technique by 20 seconds. AMRAP means “as many reps as possible.” Too easy? Make it even tougher by performing five rounds and/or doing weighted dips.
No-Holds-Barred Back Workout With Branch Warren
Wednesday, July 25, 2018
Kick Cardio To The Curb. Do Conditioning Like This Instead.
Jessica White, M.D.: Life-Saving Physician Hones a Killer Physique
Shantel Chiola Survived A Car Wreck, Then Kicked 157 Pounds To The Curb
Tuesday, July 24, 2018
Expect No Mercy: Maxx Charles Takes You To Hamstring Hell
Hoda Hajirnia's Full-Body Heavy Lifting Routine
When Hoda Hajirnia isn't closing big deals on Bravo’s latest reality hit, Real Estate Wars, she relies on fitness to fuel the rest of her ever-busy schedule. With a family background in real estate, she switched careers a few years back and quickly began securing multimillion-dollar deals.
So it's hard to imagine Hajirnia was once consumed by multiple eating disorders, a sub-100-pound dead woman walking, right?
“I would basically restrict from eating throughout the day and then do all this cardio and then binge and then regret it and then purge,” the 31-year-old recalls. “It was the craziest vicious cycle ever.”
She's since reclaimed her life, and continues to progress with conscientious meal prep, protein shakes, and 6 a.m. training sessions (before her clients wake up), plus lighter-impact routines later in the day. Now, she inspires others to make healthy changes in their own lives through her presence in both traditional and social media.
“With this platform, I’d love to help as many people as I can,” says Hajirnia. “I want to discuss how I got into fitness and how others can overcome their disorder and work toward the body they’ve always wanted.”
For a taste of Hajirnia's hardcore workout regimen, check out her full-body workout below.
The Prowler Sled Sprint Endurance Challenge
What It Is
Four weeks of 10-yard Prowler sled sprints with descending rest periods. “This is a true measure of strength, speed, and power,” says Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning (dieselsc.com). “The goal is to perform as many ‘repeats’ as possible without any loss of speed or diminished quality of movement. Forward torso lean, positive shin angle, and full extension of each drive leg should be maintained throughout.”
How to Do It
Record an initial 10-yard Prowler sprint with a stopwatch. Multiply your time by 1.1 to get your goal time for each subsequent push. For example, an initial 10-yard sprint performed in five seconds will produce a goal time of 5.5 seconds. You’ll then perform 10-yard Prowler sprints until you’re no longer able to match or beat 5.5 seconds. You’ll do one “challenge” workout per week for four weeks. Each week, rest periods will drop by 15 seconds. In Week 1, rest one minute between sprints; in Week 2, rest 45 seconds; in Week 3, 30 seconds; and in Week 4, limit rest to 15 seconds.
When to Do It
If you’re using this challenge for conditioning (aka cardio), do it at the end of a lower-body workout as a finisher. If you’re using it for speed training, implement it at the beginning of a lower-body workout immediately after a thorough warmup.
Performance Tip
Aside from the aforementioned parameters, weight selection is key. “Load the Prowler with enough weight so you feel the resistance and have to lean forward into it but not so heavy that your sprinting speed is slow,” Smith says. If you want to extend the challenge, increase the weight on the sled after four weeks.
The Workout to Increase Your Speed
To sprint with optimal form, you need adequate strength in the posterior chain (calves, hamstrings, glutes, core, lats). Here’s a workout to help you prep this area for the Prowler challenge.
Monday, July 23, 2018
Hoda Hajirna on CrossFit, Real Estate, and Overcoming Eating Disorders
'M&F' Radar: 6 Things Fit Guys Should Know in August 2018
When Does Body Positivity Become Health Negativity?
Podcast Episode 48: Paige Hathaway on Fitness, Fish, Five-Week Challenges, and Flyover Country
The Landmine Shoulder Circuit to Improve Mobility and Boost Strength
Sunday, July 22, 2018
Friday, July 20, 2018
The 12-Minute Workout for Boulder Shoulders
Back Workouts for Men: The 6 Best Routines for Bigger Lats
The S3 Method for Size, Strength, and Shreds
When it comes to your training, you can have it all—a ripped physique, full muscles, and the ability to move a monstrous amount of weight.
Just ask Brandon Smitley, a former bodybuilder turned pro powerlifter who holds the raw world record for the squat with a 567-pound lift at 132 pounds. Smitley is ripped, he’s large, and he obviously moves big weights. To help you achieve the same, he created the S3 method—a high-volume push, pull, and legs split that hits your entire body in just three workouts, allowing you to rest and grow for the remainder of the week.
S3 Explained
The training method is designed for those who have minimal time to train. For that reason, each workout focuses on compound movements for higher sets and lower reps (a classic method to accumulate heavier tonnage), followed by familiar bodybuilding isolation moves. To help you burn more calories and increase your muscles’ time under tension (a key for growth), Smitley added intensity techniques like dropsets, supersets, and eccentric reps. “Expect to get more work done in less time and an insane, shirt-splitting pump,” he says.
As for the split, there are two upper-body days, divided into push- and pull-based movements, and a lower-body day. Two of the days o er a conditioning component to elevate the heart rate and help with fat burning when your glycogen levels are already depleted at the end of the workout. This also eliminates the need for additional cardio during the rest of the week. Ideally, you’ll take a day of rest between each training session. Smitley recommends a Monday/Wednesday/Friday training split. It’s only three days of work, but don’t think this means it’ll be a breeze. “At the end of each workout,” Smitley says, “you should feel like you got in an amazing training session.”
How to Progress
Below, Smitley breaks down the two best methods for consistently adding pounds to your lifts.
Ramping Method
- What it is: A method of progression that has you start with a weight that’s relatively light and continually increase the load as you work up to your top set.
- Why do it: “Ramping up to one top set is better for overall strength improvement,” Smitley says. “The feeder sets—the lighter sets before your top set—will help you acclimate to the movement pattern and work on technique with loads that are manageable yet still effective. It also allows you to accumulate more volume over time.”
- Do it: For the back squat, for example, you might progress like this: 225x6, 245x6, 265x6, 285x6, 300x6. “Do that for two weeks,” Smitley says, “and then try and beat your top set by five to 10 pounds.”
Flat-Loading Method
- What it is: You keep the weight the same for all your sets but use a more moderate load—not too light and not too heavy.
- Why do it: “Both of these methods are sustainable to a degree,” Smitley says. “But generally, at loading allows for slower, longer, more sustainable progress.” He also notes that this method may be better suited for those who are more interested in hypertrophy (muscle building) as opposed to strength gains, as your muscles are under a heavier load for a more sustained period of time.
- Do it: For bench press, for example, you might perform a 5x3 with 275 pounds. Then you’d add five to 10 pounds to the bar in two weeks, aiming to get all the reps for every single set.
Trainer Tip: Smitley also notes that alternating between the two methods each week is a good way to keep things fresh while enhancing strength.
Smitley's Form Tips
As an elite-level powerlifter, Smitley knows a thing or two about form. Follow his squatting and benching tips to lift like a pro.
Back Squat Tips
- Point your toes out. Your knees track where your toes point, so point your toes out for a better squat motion. This will also help open up your hips and give the body a place to sit when you get “in the hole.” Plus, adds Smitley: “This develops the glutes and hamstrings more, which will help you move more weight.”
- Use belly breaths. Take a breath in through your nose and fill your belly with air. “Belly breaths help create stability, which is good for force transfer when you squat,” Smitley says. “That’s what a lifting belt is really for—it gives you something to breathe into and brace against to keep your trunk rigid.”
- Drive traps into the bar. Two keys to a good squat: keeping your chest up and torso straight. And driving your traps into the bar will help with those two things. “Lead with the traps,” Smitley says. “It essentially helps keep the bar over your midfoot.”
Bench Press Tips
- Drive your shoulders into your back pockets. “When you pull your shoulders back and down, it stabilizes your scapula and gives you a stronger base to bench-press from,” Smitley says. This allows you to create more power and helps protect the integrity of your shoulder joints.
- Drive through your feet. Another key for stability: Keep your feet planted on the ground. You’ll stabilize your whole body. And according to Smitley, “More stability means a greater transfer of force, therefore more weight. And more weight equals more muscle.”
- Keep your elbows underneath your wrists. “When you bench-press, you don’t want your elbows out to 90 degrees, as this can lead to pec strains and tears and even rotator cu issues,” Smitley says. “Keep your elbows under your wrists and your arms slightly tucked into your sides to help increase leverage. Pushing with your elbows ared is uncomfortable, and it reduces the strength you can push with.”
The Fat-Burning Jacobs Ladder Cardio Circuit
Cardio is a necessary fitness evil—you dont want to do it, but you know it's a must for a healthy heart and lean physique. And instead of getting creative with cardio, most guys throw their hands in the air and submit to the standard prescription of 30 minutes of treadmill walking. It’s not fun, but it’s easy. Eventually, though, this myopic approach will lead to waning consistency. To crush cardio plateaus, we suggest the Jacobs Ladder. If you're lucky enough to have one in your local gym, you can break the monotony while training functionally and burning more calories, all while going easier on your joints. Here's how.
The Ladder
Also known as the ladder mill, this machine features ladder-like “rungs” on a 40-degree angle, which allow you to “climb” in place. The resistance is controlled by the user, who wears a belt that’s tethered to the machine, rather than some preprogrammed speed setting. Unlike with the treadmill, you’ll stimulate your entire body as you climb on all fours on a steep incline—no muscle group will be unscathed. But what does science say? A 2016 study out of Louisiana State University found that subjects training on the Jacobs Ladder burned more calories than treadmill users—no doubt due to the greater overall muscle engagement—with lower impact on joints. As a bonus, the ladder-mill group reported a lower rate of perceived exertion. That means subjects got a better workout that actually felt easier. That, friends, is the epitome of training efficiency.
Climb This Way
Try these two different Jacobs Ladder routines to burn more body fat.
1. Post-Weights
After your normally scheduled weight room sesh, your body is facing a glycogen deficit. This means, due to a lack of available energy, your body will turn to fat for fuel. So hop on the Jacobs Ladder and knock out a lower-intensity, steady- state cardio routine to tap into your body’s stored blubber. It’s a hell of a lot more fun than walking on a treadmill. Trust us. Climb for 20 to 30 minutes at a pace you can sustain for the entire workout.
2. Circuit Train
If that’s still too boring for you, try mixing the Jacobs Ladder in with an array of other high-octane movements—assuming you have the space and the equipment.
Thursday, July 19, 2018
6 Healthy Copycat Fast-Food Recipes to Satisfy Your Cravings
MLB All-Star Game 2018: See New Era's Throwback-Style Hats
Strong With Kat: An IFBB Pro Perseveres After A Devastating Injury
6 Healthy Copycat Fast-Food Recipes to Satisfy Your Cravings
Wednesday, July 18, 2018
Burn The Most Fat, Build The Most Muscle
Tuesday, July 17, 2018
The Extreme Workout That Will Carve Out Your Quads
How Much Protein Should You Consume Every Day?
Sweet Potato French Fries
Chef's Tip: For evenly shaped fries, slice the sweet potatoes lengthwise into ¼-inch-thick slabs. Then slice each slab lengthwise into ¼-inch-thick sticks
DIY Ketchup
Olympia Legend: Arnold Schwarzenegger
Arnold Schwarzenegger’s wealth of training knowledge translated directly into one of the best physiques of all time. Here, he answers your questions on training, nutrition, and intensity.
In his days as reigning Mr. Olympia, Arnold Schwarzenegger penned a monthly column, appropriately titled “Ask the Champ.” It appeared only in the Weider magazines, where readers could send him training questions and receive their answers directly from Arnold in this public forum.
In more recent days, the Austrian Oak wrote a column, “Arnold’s Page,” in FLEX every month. Some months, questions were answered; other months, he discussed a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.
From the archives of Weider magazines dating back more than 30 years, we’ve compiled what we believe are some of the most compelling topics and questions Arnold has ever addressed. The result is a comprehensive, meat-and-potatoes Arnold Schwarzenegger training seminar.
FLEX
Whitney Johns on Abs, Discipline, and Getting Hit on at the Gym
Monday, July 16, 2018
Monster Triceps Thrash With IFBB Pro Akim Williams
Low-Carb "Almost Keto" Italian Casserole Bake
30-Day Abs With Abel Albonetti
BodySpace Member Of The Month: From Pageants To Figure
Advanced Exercises to Pump Up Your Biceps
Build That Freaky Upper Body With This Workout!
The 3 Best Seafoods To Cook This Summer
Low-Carb "Almost Keto" Italian Casserole Bake
Tuna Sub
CHEF’S TIP: Toasting the bun adds flavor and helps keep the tuna salad from squirting out onto the table (and your shirt).
Pepperoni Pizza
CHEF’S TIP: Flatbreads, naan, and bagel halves can serve as healthier pizza bases. But if you just need an authentic experience, try hitting up your local pizzeria. Most will sell you a ball of premade pizza dough.
MLB All-Star Game 2018: See New Era's Throwback-Style Hats
Why It’s Important To Do Warm Ups Before Workouts: 8 Benefits Of Warming Up
Warming up before an exercise is as vital as the exercise itself. Warming up will help you exercise for longer periods of time, resulting in a better fitness form, and stronger muscles. It also has other significant benefits such as reducing the risk of injury, increasing heart rate, decreasing the aches and pains you feel […]
Source Here: Why It’s Important To Do Warm Ups Before Workouts: 8 Benefits Of Warming Up
Via Mass Gain Source - Best Bodybuilding Supplements - Feed https://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/30-Day Abs With Abel Albonetti
Monster Triceps Thrash With IFBB Pro Akim Williams
Friday, July 13, 2018
Build That Freaky Upper Body With This Workout!
BodySpace Member Of The Month: From Pageants To Figure
Advanced Exercises to Pump Up Your Biceps
The 3 Best Seafoods To Cook This Summer
Ask The Super Strong Guy: Is "Reloading" Right For Powerlifters?
One-Time Fitness Champ Jenny Worth Slides Back Into The Spotlight
Gainz Sweet Potato Toast
Podcast Episode 47: Talking 1,000-rep workouts with Tyler Holt
4 Moves To A Bigger Chest With Tyler Holt
Doing Lots Of Glute Work? Don't Neglect Your Adductors!
Will India Become The Next Bodybuilding Mecca?
Thursday, July 12, 2018
The 3 Best Seafoods To Cook This Summer
The Best Full-Body Summer Workout Plan
Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription just for you. It's a full-body workout routine that utilizes a combination of high-intensity resistance training and cardio.
Weighted resistance training is the best way to burn excess fat and calories compared to cardio alone. But if you want to maximize your gym time, we suggest you combine them to create a high-octane workout that transitions between weights and some form of cardio. The routine is simple and adjustable depending on what's available at your local gym.
During your rest periods, rather than slumping over the machine or sitting down on the bench, you'll be moving to a jump rope, stationary bike, or any piece of cardio equipment available to you.
Keep the weight on the lighter side and execute more reps so you don't over-train or fatigue your body. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with H.I.I.T. principles—but don't train your entire body in one workout with this method. Stick to one or two muscle groups and train them in accordance with the training schedule below.
Note: Make sure that between each set you "superset" the recommended cardio for 30 seconds.
The Best Full-Body Summer Workout Plan
Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription just for you. It's a full-body workout routine that utilizes a combination of high-intensity resistance training and cardio.
Weighted resistance training is the best way to burn excess fat and calories compared to cardio alone. But if you want to maximize your gym time, we suggest you combine them to create a high-octane workout that transitions between weights and some form of cardio. The routine is simple and adjustable depending on what's available at your local gym.
During your rest periods, rather than slumping over the machine or sitting down on the bench, you'll be moving to a jump rope, stationary bike, or any piece of cardio equipment available to you.
Keep the weight on the lighter side and execute more reps so you don't over-train or fatigue your body. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with H.I.I.T. principles—but don't train your entire body in one workout with this method. Stick to one or two muscle groups and train them in accordance with the training schedule below.
Note: Make sure that between each set you "superset" the recommended cardio for 30 seconds.
Wednesday, July 11, 2018
Ask The Super Strong Guy: Is "Reloading" Right For Powerlifters?
How To Know If You Have Hit A Workout Plateau: 7 Effective Ways To Burst Through A Bodybuilding Plateau
Does it seem like you’ve been lifting the same weight for weeks now? Has your progress at the gym slowed to a crawl? Are you tired and demotivated during your workouts? You saw good results before and you haven’t changed anything to your routine. You still work out hard, eat clean and sleep well. And […]
Read Full Article Here: How To Know If You Have Hit A Workout Plateau: 7 Effective Ways To Burst Through A Bodybuilding Plateau
Via Mass Gain Source - Best Bodybuilding Supplements - Feed https://www.massgainsource.com Via Bodybuilding Feed http://www.rssmix.com/One-Time Fitness Champ Jenny Worth Slides Back Into The Spotlight
Tuesday, July 10, 2018
Podcast Episode 47: Talking 1,000-rep workouts with Tyler Holt
4 Moves To A Bigger Chest With Tyler Holt
Gainz Sweet Potato Toast
Monday, July 9, 2018
Doing Lots Of Glute Work? Don't Neglect Your Adductors!
Will India Become The Next Bodybuilding Mecca?
7 Ways WWE Superstar Buddy Murphy Got into Cruiserweight Shape
The Pro-Level Integrated Circuit Training Kettlebell Workout
Once you've become proficient with kettlebells, you can begin to incorporate them into more diversified workouts. This sinister-looking routine from Ollie Quinn, SFG II, does just that. Anyone can do it, but this workout requires strength, endurance, kettlebell skill, and, above all else, serious grit.
Quinn says: “There is no rest period between exercises, just between rounds. For anaerobic conditioning and to get lean, go for a 1-to-1 rest ratio. This means if the first round takes you 90 seconds, you rest 90 seconds before starting the next round. However, for strength, you should change the rest ratio to 1-to-2, so if the first round takes you 90 seconds to complete, rest for three minutes before starting the next round. And if your primary goal is strength, drop your reps to 1, 2, 3, 3, 3, 2, 1, using the heaviest kettlebell you can use with good technique. Keep the seconds for the plank the same.”
To scale your workout, Quinn offers the following weight-selection guidelines:
- Beginner
- Men: 16/20kg
- Women: 8/12 kg
- Intermediate
- Men: 20/24kg
- Women: 12/16kg
- Advanced
- Men: 24/28/32kg
- Women: 16/20kg
If Dieting Won't Get You Lean, What Will?
Friday, July 6, 2018
This Is The Exact Warm-Up Your Upper Body Needs
Ask The Muscle Doc: What's The Best Range Of Motion For Maximizing Muscle?
The Advanced Kettlebell Workout You Can Do in Less Than 30 Min.
To diversify your kettlebell portfolio while getting stronger and leaner, try this routine crafted by trainer (and former M&F cover model) Don Saladino, the guy who got Ryan Reynolds shredded for Deadpool 2. Saladino designed this workout with quality in mind.
The rep scheme is low—you’ll never do more than five reps in a set—so you can focus on getting clean, powerful work in from start to finish. Also, the integration of single-arm exercises, including some overhead work, calls more of your core and abs into play for balance. The Turkish getup is a finisher in this complex, forcing you to focus on this skill-based activity in a fatigued state.
“This full-body workout takes less than 30 minutes and can be done three days a week,” Saladino says. “Perform it for a month while trying to shorten your rest intervals or increase the load being used.”
Win Rampage on Digital
Enter for your chance to win Rampage, one of the most thrilling, action-packed movies of the year.
Primatologist Davis (Dwayne Johnson) shares an unshakable bond with a silverback gorilla who he has cared for since birth. When a genetic experiment goes awry, it unleashes super creatures that rampage the city. Davis races to secure an antidote to try to save the ape that was once his friend.
Check out more on Rampage on social media at https://www.facebook.com/RampageTheMovie and #RampageMovie. Click to see more at the Rampage site!
All entries must be received by 11:59 p.m. EST on July 17, 2018.