Friday, November 30, 2018
Brandan Fokken's Full-Body Circuit Workout
Dominate Your Off Season With 'The Dominican Dominator' Victor Martinez
M&F Raw 2.0: The Bench Dip
While everyone's busy curling to get massive biceps, they're forgetting about an even more important muscle group. The triceps are more important than the biceps for almost every pushing movement and it's essential to target them to build lasting upper-body strength. Dr. Jim Stoppani talks us through the whys and hows of using the bench dip to train your triceps. Follow his advice to build strong tris and, most importantly, avoid injuries.
Watch more M&F Raw 2.0 >>
Exclusive Clip: Vanessa Kirby on the Most Extreme ‘Mission: Impossible’ Stunts She’d Never Do—and Love to Do
Vanessa Kirby made an incredibly badass debut in the Mission: Impossible franchise in 2018’s Mission: Impossible—Fallout. Playing the mysterious and dangerous “White Widow,” Kirby had a crucial role in the film and worked on some stunt-heavy scenes with star Tom Cruise.
Kirby clearly enjoyed her time being in an action movie—she’s already joined another with the Fast and Furious spinoff Hobbs & Shaw alongside Dwayne “The Rock” Johnson, Jason Statham, and Idris Elba.
[RELATED1]
Now, with Mission: Impossible—Fallout coming out on home video, the actress sat down to speak about some of the extreme stunts from the history of the franchise.
In this debut clip from the Blu-ray/DVD release, Kirby spoke about the Mission: Impossible stunts that she would “choose to accept,” and the stunts that she’d never want to do. Even though it would be wild—Kirby said she would love to try the HALO jump that Cruise did in the film.
Check out the behind-the-scenes clip from the Mission: Impossible—Fallout Blu-ray/DVD.
The Mission: Impossible—Fallout Blu-ray/DVD will be available on December 4, and is now available on digital.
The Mission: Impossible—Fallout Blu-ray/DVD and home release has a wide range of special features and videos, including over an hour of high-octane footage highlighting the incredible stunts, wild action and exotic locations on Digital, a 3-disc 4K Ultra HD Combo Pack or a 3-disc Blu-ray Combo Pack. Additional features include deleted scenes, storyboards, multiple commentaries, and much more. The 4K Ultra HD disc and 4K Ultra HD Digital release feature Dolby Vision™, which brings entertainment to life through ultra-vivid picture quality with spectacular colors, highlights that are up to 40 times brighter, and blacks that are 10 times darker. In addition, both the 4K Ultra HD and Blu-ray Combo Packs include access to a Digital copy of the film. Here’s a full list of the bonus features:
BONUS FEATURES ON 4K ULTRA HD COMBO, BLU-RAY COMBO & DIGITAL
- Behind the Fallout
- Light the Fuse
- Top of the World
- The Big Swing: Deleted Scene Breakdown
- Rendezvous in Paris
- The Fall
- The Hunt is On
- Cliffside Clash
- Deleted Scenes Montage with Optional Commentary by director Christopher McQuarrie and editor Eddie Hamilton
- Foot Chase Musical Breakdown
- The Ultimate Mission
- Storyboards
- Theatrical Trailer
- Commentary by director Christopher McQuarrie and Tom Cruise
- ·Commentary by director Christopher McQuarrie and editor Eddie Hamilton
- Commentary by composer Lorne Balfe
- Isolated Score Track
The Best Face-Pull Variation You're Not Doing
7 Fruits and Vegetables to Pile on Your Winter Plate This December
Thursday, November 29, 2018
M&F Raw 2.0: Burn Fat With Weight Training
Everyone thinks that the best way to burn fat is by sweating through a tedious treadmill workout or pedaling on a bike until your legs come off. But the real secret to burning more fat fast is through weightlifting. Dr. Jim Stoppani talks about how you can use weights to burn calories just as efficiently as cardio. Follow his three essential tips to ensure your weight training is helping you get lean.
Watch more M&F Raw 2.0 >>
10 Times Nicole Wilkins Was Absolutely Shredded on Instagram
6 Muscle-Building Breakfast Recipes to Eat Any Time of Day
Wednesday, November 28, 2018
Everything You Need to Know About Testosterone Replacement Therapy
Which Diet Is Best for You? A Guide to Keto, Carnivore Diet, Vegan, Intermittent Fasting, and More
10 Times Katie Anne Rutherford Was the Ultimate Fitness Inspiration
Podcast Episode 57: Fergus Crawley on Squatting 132 pounds, 7,600 times, in 24 Hours
Tuesday, November 27, 2018
5 Ways To Look As Strong As You Are
Ike Catcher's Chest-and-Shoulder Workout
Grow Bigger With Pre-Exhaustion Training
Two Sandbag Workouts You Can Do in Less Than 30 Minutes
If you've got an old duffel bag stashed in your closet and a sandbox in your backyard, you’re unknowingly sitting on a fitness goldmine. Throw a bunch of sand in the bag, zip it up, and you’ve created one of the greatest strength and conditioning tools known to man: a sandbag.
“The sandbag isn’t just another free weight,” says Matthew Palfrey, a sandbag-training specialist in Sydney, Australia, and owner of Sandbag Fitness (sandbagfitnessstore.com). “Because of the constantly moving center of mass, you’ll have to fight hard to control the bag when using it. This develops great grip strength and stability. And when performing exercises overhead, you’ll need plenty of core strength to maintain your technique. It’s this simplicity that attracts many people to the sandbag, because you can get a lot of bang for your buck.”
Ego alert: You won’t be able to use as much weight with a sandbag on a given exercise as you’d use for its barbell, dumbbell, or machine counterpart. The dimensions of the sandbag, its unbalanced and shifting load, and its less ergonomic (or completely absent) handles will collectively make 50 pounds feel like a hundred, if not more.
[RELATED1]
“People are often put off by sandbag training because on Day 1 they find themselves working with this dynamic free weight that doesn’t cooperate,” Palfrey says. “It’s demoralizing to suddenly drop 50% of what you can normally lift for an exercise. But stick with it. Training with a sandbag will pay dividends.”
No sandbox at home? No problem. A bag of sand at a home-improvement store is insanely cheap. (Think: $4 for a 50-pound bag.) And you can buy a sandbag specifically designed for training for as little as $50 online.
For this photo shoot, we opted for a pancake sandbag, also known as a sandbell. It’s a little easier to maneuver—it’s a sphere, so it’s less cumbersome. This makes it great for slams, throws, and partner tosses, too.
[RELATED2]
For his money, Palfrey prefers a handleless sandbag. “A sandbag without handles provides a challenge like no other,” he says. “Sometimes even controlling the bag in a rack position is devastatingly tough when you’re tired, but that’s where one of the real benefits of sandbag training lies. It builds fortitude, and that’s one of the reasons they’ve been used in combat sports and by the military for so long.”
Build your sandbag, build your fortitude. Go do it.
THE SANDBAG WORKOUTS
The following routines can be performed with a sandbag of any size, but beginners should opt for a sandbag weighing approximately 15 to 30 pounds. Advanced trainees can use a 40-to-60-pound bag. And if you’re an experienced sandbagger (read: an absolute beast), you can try a 100-pound sandbag without handles for a serious challenge.
“While the sandbag can absolutely be used for a whole range of exercises, I prefer to program sandbag exercises where you’ll be specifically challenged in controlling the bag," Palfrey says. "These workouts are built around complex, multijoint movements that tax the entire body and are supplemented with smaller accessory lifts.”
Workouts designed by Matthew Palfrey
[RELATED3]
Monday, November 26, 2018
Watch Strongman Brian Shaw Try to Eat 25,000 Calories in One Epic Cheat Day
Brian Shaw, the four-time World’s Strongest Man, is an absolute wrecking ball in the gym, and all that training has lent itself to some pretty epic cheat meals over the years. This time, though, the Colorado native took his cheat day to another level. To celebrate 250,000 subscribers on his YouTube channel, Shaw attempted to eat 25,000 calories in one day. As you’d expect, this wasn’t an easy one—even for a man that once ate a seven-pound burrito like it was a celery stalk.
To reach that lofty 25,000 calorie mark, Shaw pounded burritos, burgers, pizza, donuts, and pretty much anything else he could get his hands on. He ultimately came up about 1,400 calories short after a valiant effort, but the whole thing is still a sight to behold.
Take a look for yourself:
As he sat there, looking over those last few pints of Ben & Jerry's at the end of the video, a defeated Shaw admitted that he'll feel "pretty miserable tonight and now into tomorrow, unfortunately." We're sure his home's plumbing system will feel the same way.
[RELATED1]
5 Ways to Tell You've Bulked Too Much and How to Fix It
Friday, November 23, 2018
Jay Maryniak Went From Rock Bottom To High-Flying Fitness Star
5 Tips to Get Your Best Shoulders Ever
Wednesday, November 21, 2018
Supplement Company of the Month: NLA for Her
Tuesday, November 20, 2018
The Man Who Built Adonis Creed
Manny Pacquiao vs. Adrien Broner Confirmed for January 19
The rumors surrounding this showdown have been bubbling for months, and yesterday it was finally confirmed: on January 19, Manny Pacquiao, the cemented boxing legend, will defend his WBA world welterweight title against Adrien Broner, who is hoping to bounce back from consecutive underwhelming performances.
The pair sat down for a Showtime press conference to talk about the upcoming bout, which will take place at the MGM Grand in Las Vegas.
Pacquiao (60-7-2, 39 KOs), who had his pick of opponents, chose Broner because, “I believe we can have a good fight and entertain the fans. He's a good boxer. We cannot underestimate him. Everyone knows Adrien Broner is a good, experienced boxer.”
[RELATED1]
Broner (33-3-1, 24 KOs), when focused and ready to fight, is an extremely skilled and entertaining competitor. According to his comments, he’s fighting with a chip on his shoulder and should give the fans the best version of himself. "I win, I turn legend overnight," he said. He also added, “I talk s**t and play, but I know come Jan. 19 I got to be on top of my s**t, though. I'm here to f--- him up.”
Lastly, it wouldn't be a true Broner press conference without a couple of verbal jabs at his opponent. “He been knocked out three times," Broner said. "We know he can go to sleep. He don't need no Nyquil for that. We know he can go to sleep.
During the press conference, Pacquiao also alluded to a possible rematch with Floyd Mayweather that may be on the table, depending on the outcome of this fight and Mayweather’s exhibition match against kickboxer Tenshin Nasukawa on New Year's Eve.
Check out the entire press conference below. The match will be strictly available on Showtime PPV.
M&F Raw 2.0: Benefits of Full-Body Training
Old school lifters swear by training splits but there's something to be said for making full-body workouts part of your repertoire. Dr. Jim Stoppani shares four important reasons to do total-body workouts—workouts that include moves that target every major muscle group. From more efficient fat burning to benefits to your overall health, learn how full-body training can benefit you.
Watch more M&F Raw 2.0 >>
M&F Raw 2.0: Consuming Dextrose After a Workout
What childhood junk food favorite does Dr. Jim Stoppani recommend after a workout? You'll be surprised (we definitely were). Discover why this sweet snack is great for refueling after a tough training session and how dextrose and high-glycemic carbs boost your body's ability to recover. Watch the video to see the surprise food that Stoppani says is the best source for this beneficial dextrose.
Watch more M&F Raw 2.0 >>
The Complete Guide to Fat Burners
What Is In The Best Fat Burners?
What Do Fat Burners Do?
How Do I Know If My Fat Burner Is Working?
Mike Vazquez's Boulder-Shoulder Workout
Are Fat Burners Safe?
Do Fat-Burners Work?
Bigger and Better Arms With James Hollingshead
Big Arms in 20 Minutes
Ladies Lift: 5 Exercises Every Strong-Ass Woman Needs
Monday, November 19, 2018
The Complete Guide to Fat Burners
What Is In The Best Fat Burners?
What Do Fat Burners Do?
How Do I Know If My Fat Burner Is Working?
Mike Vazquez's Boulder-Shoulder Workout
Are Fat Burners Safe?
Do Fat-Burners Work?
Bigger and Better Arms With James Hollingshead
Big Arms in 20 Minutes
Ladies Lift: 5 Exercises Every Strong-Ass Woman Needs
Old-School Back Training for New Gains
Why We Like Conor McGregor Vs. Donald Cerrone
On Saturday, November 10, fan-favorite fighter Donald "Cowboy" Cerrone submitted up-and-coming knockout artist Mike Perry at UFC Fight Night 139 in Denver, CO, earning him two distinct records—most wins and finishes in the Octagon.
Yet despite a 34-10 record and a litany of impressive performances—against guys like Edson Barboza and Patrick Cote—a shot at the strap has always eluded the welterweight fighter, mainly because his I’ll-fight-anyone-anytime mantra hasn’t just led to some big wins, but some big losses as well. Coming off a four-fight winning streak in 2016, Cerrone lost three fights in a row against top 10 guys.
But Cerrone's dominant finish of Perry—via an armbar that nearly snapped “platinum’s” arm in half (see below)—solidified him as an all-time great.
As UFC commentator Joe Rogan said in an episode of his podcast: “He was an efficient assassin, I think it’s the best performance of his career.” And the UFC apparently agreed as Cerrone mentioned that they already have a “special” guy lined up for him at his original weight class of 155 pounds.
That alleged man, according to an Instagram post by Cerrone, is Conor Mcgregor (21-4), and boy is that an interesting matchup. Dana White has gone on record to debunk these rumors, but that doesn't mean a fight is ever off the table.
For one, the fight would be easy to sell. Conor is currently the biggest pay-per-view draw in all of combat sports, and Cerrone is a beloved fighter and the all-time leader in wins and finishes in the Octogan. As for how they match up skill-wise, while it’s easy to get lost in the effervescent hype that oozes from McGregor’s being, this fight is more even than fans would think. According to Bloodyelbow.com, McGregor is only a -185 favorite, which is pretty close. Let’s look at some stats from UFC.com to set the stage for this breakdown.
Just waiting on him! 🤔. “ I know a guy” 🤠
A post shared by Donald Cerrone (@cowboycerrone) on Nov 13, 2018 at 6:29pm PST
STANDUP FACTS
- Both men sport the near-same striking accuracy, with 48% for "Cowboy" and 49% for McGregor.
- McGregor has 18 knockouts vs. Cerrone’s nine.
- Conor lands 5.2 significant strikes per minute vs. Cerrone’s 4.05.
- And both land the majority of those standing (81% for Cerrone, 79% for McGregor).
GRAPPLING FACTS
- McGregor has a mere 0.75 takedown average while Cerrone averages 1.3, per fight. But…
- Mystic Mac defends 72% of takedowns. Then again, so does Cerrone, but McGregor won't shoot. Because...
- "Cowboy" has finished 16 fights via submission, which is arguably McGregor’s weakest link.
With all that said, let's dig a little deeper into an aspect of each fighter's game: Conor's takedown defense and Cerrone's ability to close distance.
THE TAKEDOWN DEFENSE OF CONOR MCGREGOR
Let's start by looking at this takedown attempt by former UFC lightweight champ, and formidable wrestler, Eddie Alvarez at UFC 205. You'll notice that Eddie telegraphs the shot, but nonetheless, McGregor shuts it down with relative ease. He sinks in a nice underhook, circles, and immediately strikes off of the break with a nice knee and an elbow that found its home.
Then there was his fight with Chad Mendes—a top-five featherweight and collegiate All-American wrestler—at UFC 189. Before getting stopped by McGregor in round two, Mendes took him down four times. Below, we see him pin McGregor against the cage with a power double and manage to lift his hips, but McGregor, again, sinks in a deep underhook and circles out. The point is: McGregor's ability to judge distance and react accordingly is high-level, and if Mendes and Alvarez have trouble landing a double-leg on McGregor, "Cowboy" probably will, too.
Here, we see Nate Diaz takedown Conor at UFC 196 via a single-leg off of a body kick. McGregor has been taken down before, and it's not a stretch to assume a seasoned vet like "Cowboy" can do the same. What's interesting about this is how McGregor reacts. On his feet, Conor has one of the best fight IQs in the game. (Fight IQ defined as a fighter’s innate ability to effectively judge range, timing, speed, and react to an attack.) Against Diaz, who has a black belt in Brazilian Jiu-Jitsu, McGregor demonstrates a high ground fight IQ by immediately trapping Diaz’s legs and immobilizing his ankle, leading to a sweep to guard.
And what helps Conor effectively predict, react to, and/or stop these takedowns, (despite grappling being a "weakness" of his) is his ability to frame an opponent up. (Note: this technique was brought to my attention and is beautifully broken down in this YouTube video by BJJSCOUT, a terrific fight analyst.)
The gist is: Conor uses his right hand as a sensor of sorts. Watch his fights closely and you'll notice that he is consistently touching his opponent with his lead hand. This allows him to predict whether his opponent is going to change levels for a takedown or throw a strike, allowing him to react accordingly. Watch how Conor predicts Mendes’s overhand right, and easily stiffs him. This'll come in handy as "Cowboy" inevitably attempts to take a shot or get inside.
THE STANDUP GAME OF DONALD CERRONE
That's a basic breakdown of McGregor's takedown defense, so now let's shift gears and look at how Cerrone can use certain striking techniques to stand toe-to-toe with the handy Irishman. One key for Cerrone is going to be closing the distance so he can set up a takedown or implement his knee and elbow strikes.
McGregor is known for his counter striking, though. The most prominent example being his starching of Jose Aldo at UFC 193, where Aldo charged in and ate a straight left to the jaw. Below, you’ll see Cerrone charging in with a hook-straight-hook combo. Unlike Aldo, however, Cerrone sees the incoming left hook to the body and responds by circling away while covering his ribs—pretty slick if you ask me—and then squares back up. If he can avoid the counter, Cerrone's rush-and-strike tactic could be his way into the clinch.
He does so here against Patrick Cote at UFC Fight Night 89. Right after Cerrone lands a left hook, Cote responds with a quick overhand right, which is a common reaction. (A left hook signals that the fighter is going to keep his momentum moving in that direction, so a right hand is a logical strike to throw). What's impressive, though, is Cerrone's ability to see such a fast strike, side-step it, and then follow up by clinching and throwing his counter strikes. If "Cowboy" can react to Conor's counters like this, then it's clear that he'll be able to do a fair amount of damage, quickly and ruthlessly.
Once he's in the clinch, Conor will most likely try and break, and, as demonstrated against Alvarez, strike quickly off of the break. Peep below, and it's clear that Cerrone can handle himself on the break. In fact, for all we know, he could be banking on it. This is the same strategy that UFC Heavyweight champ Daniel Cormier used to knock out Stipe Miocic at UFC 226. (Check out that here.)
We couldn’t share a "Cowboy" striking breakdown without including this last GIF, where, at UFC 202, he landed what I think is one of the best combos in UFC history against Rick Story. He tosses out a jab to set up a right hand to the body, followed by a left hook and then capped off with a right head kick. Seriously, check out this beauty below.
CONCLUSION
Both fighters bring a lot to the table. Though they're both high-level strikes, Conor's framing technique and innate judgment of distance gives him the advantage on the feet. "Cowboy" certainly has a shot standing, but, like all wins over Conor, it comes down to whether or not he can secure the takedown. Because if he does, his ground-and-pound pressure will most likely lead to a submission. Lastly, I'd like to note that I'm a big fan of the sport, but in no way consider myself an "expert." This is supposed to be a simple guide to understanding two fighters who, I believe, are more evenly matched than most might perceive. If you're looking for thorough, expert-level MMA breakdowns, then I'd turn to BJJSCOUT and Jack Slack, via Vice Sports, both guys who have, in the best way, inspired this style of article.
Promo image: Instagram/cowboycerrone
The First ‘Creed II’ Reviews Are In—Here’s What the Critics Are Saying
Creed II picks up on the heels of the first film, which chronicled Adonis Creed’s (Michael B. Jordan) epic rise from no-name fighter to heavyweight champ contender. Alongside Jordan, this sequel brings back standout actors Tessa Thompson, Wood Harris, and Phylicia Rashad, and it also sees Sylvester Stallone step back into the role of Rocky Balboa for the eighth time.
Apollo's challenger in this flick is Viktor Drago (newcomer Florian Munteanu), the son of Rocky IV's Ivan Drago, who is again played by Dolph Lundgren. If you’re not a Rocky aficionado, check out our Rocky viewing guide to get up to speed in seconds on the entire series.
Despite the movie sounding like an absolute homerun, critics haven’t gravitated to the film the same way that they did the first movie. Check out a few of the more notable reviews.
IGN:
Creed II disappoints. Our review:https://t.co/k4bsyh91xq pic.twitter.com/LZlJlFdD0s
— IGN (@IGN) November 16, 2018
Entertainment Weekly:
Creed II isn't the knockout of Creed, but it still wins on points: EW review https://t.co/oU0YnPenWf
— Entertainment Weekly (@EW) November 16, 2018
Inverse:
‘Creed II’ Is the Best Superhero Sequel Since ‘Captain America': https://t.co/F6B99yjczF
— Inverse (@inversedotcom) November 16, 2018
Variety:
#CreedII Review: A rousing and effective sequel that lacks the powerful punch of the first 'Creed' https://t.co/czbOD8E3cP pic.twitter.com/1gTiz9NBV8
— Variety (@Variety) November 19, 2018
Mashable:
'Creed II' is no 'Creed', but it packs a solid punch allhttps://t.co/WwByKsNVmx
— Mashable (@mashable) November 16, 2018
ScreenCrush:
#CREEDII REVIEW: The Rocky franchise is still not down for the count. https://t.co/JhKHdDRjRQ
— ScreenCrush (@screencrushnews) November 16, 2018
The film releases on November 21, if you’re interested in getting to the bottom of the mixed reviews for yourself. Take look below at the very intense and moving trailer.
Mike Vazquez's Boulder-Shoulder Workout
Old-School Back Training for New Gains
Saturday, November 17, 2018
Dolph Lundgren Talks About His Infamous 'Sharknado 5' Cameo
Just because he’s known for playing intimidating badasses like the ruthless Ivan Drago and the Punisher doesn’t mean Dolph Lundgren can't laugh at himself. Lundgren, who is shockingly nice and laid-back in real life, gets a sudden case of amnesia when we ask him about that hilarious Sharknado 5 cameo.
Catch Lundgren as Ivan Drago, alongside Florian Munteanu as his son Viktor in Creed II, in theaters November 21. And watch what Lundgren had to say about teaming up again with his friend, and five-time co-star, Sylvester Stallone.
Check out the latest issue of Muscle & Fitness featuring Dolph Lundgren on the cover.
Stars Remember Stan Lee With Touching Social Media Tributes
When Stan Lee and Arnold Schwarzenegger (Almost) Teamed Up for a Superhero Cartoon
Arnold Schwarzenegger is an icon in plenty of fields—bodybuilding, acting, politics. But how would he have fared as a superhero? Back in 2011, we almost got that answer.
Schwarzenegger, in collaboration with comics legend Stan Lee, who passed away this week at the age of 95, was slated to star in the children’s superhero TV show The Governator. The plan was for the character to appear in both an animated series and a comic book, and it would have followed Arnold’s (quasi-fictional) life as he stepped down from politics to focus on fighting crime.
As wild as it sounds now, the series got very far along in production. You can check out some concept art online and watch the trailer here:
Unfortunately, personal drama surrounding Schwarzenegger's infidelity halted production on the series indefinitely, but it’s fun to see what the show could've been like.
Highlights of this show would’ve included:
- A secret “Arnold Cave” under his Brentwood house filled with super suits enabling him to fly and perform outrageous stunts (Batman, who? Tony Stark? Irrelevant.)
- Larry King in a reoccurring role as an investigative journalist
- Arnold’s teen tech-whiz sidekick “Zeke Muckerberg” (gee I wonder who he’s based off of?)
- The super villain organization GIRLIE Men a.k.a. Gangsters Imposters Racketeers Liars & Irredeemable Ex-cons (an implication that definitely shouldn’t be in our children’s programming today)
[RELATED1]
Friday, November 16, 2018
Ladies Lift: 5 Exercises Every Strong-Ass Woman Needs
Thursday, November 15, 2018
The Insane Balancing Stunts on This Guy’s Instagram Are Pure Anxiety Fuel
Two Suspension Trainer Workouts You Can Do in Less Than 30 Minutes
You’ve probably heard it a thousand times: “You don’t need equipment to get a great workout—just use your body weight.” It’s a cliché, but it’s also true. Many a man has built a great physique, not to mention tons of grit and respect, with nothing more than old-school military moves like pushups, pullups, situps, and body-weight squats.
Problem is, these exercises get a little boring after a while. But by adding just one simple piece of equipment to your arsenal—a suspension trainer—you can reap all the benefits of functional body-weight exercises and more. More exercises, that is, and a lot less boredom.
There are a number of different brands of suspension trainers, with TRX being the most recognizable name, but they all pretty much share the same design: long, sturdy straps with handles at either end that you attach to a solid anchor point overhead. And voilà, by having the ability to “suspend” your hands or feet above ground, you have a whole new world of exercises at your disposal: pulling moves like rows and curls that you couldn’t do without the straps; a variety of challenging lower-body exercises to give you a break from 50-rep sets of air squats and walking lunges; and intense core engagement on virtually every movement, since you’re forced to hold a rigid plank position while fighting to maintain stability with freely moving handles.
No home gym should be without a suspension trainer, and you can find one online for under $200. Once you get yours, try the following two workouts (one that takes 30 minutes, another that takes 15 minutes). Both were designed by Zach Even-Esh, who, in addition to being the founder of the Underground Strength Gym and author of the Amazon best-seller The Encyclopedia of Underground Strength & Conditioning, is the head strength and conditioning coach for the Rutgers University wrestling team. So you’re in good (strong) hands.
The 30-Minute Workout
This workout is split into upper- and lower-body trisets. That is, you’ll perform one set of all three upper-body moves, one right after the other. After four sets, you’ll move on to the lower-body triset. “This routine will challenge each area of the body intensely,” notes Even-Esh.
The 15-Minute Workout
This one is a full-body routine that incorporates a triset and a superset to raise intensity while increasing the amount of work you achieve in less time. “The triset and superset are what we call ‘mechanical advantage’ dropsets,” Even-Esh says. “You first perform an exercise in the toughest position, and then you continue changing the body angle to an easier position.” Meanwhile, the mountain climbers will attack the abs and the upper body (isometrically) and raise your heart rate.
The following routines were designed to be done with an adjustable suspension trainer. (Select the brand of your choice: TRX, Lifeline Jungle Gym XT, etc.) Keep in mind that it will likely take some trial and error on your part to determine appropriate strap length and body angles for individual exercises, as well as the best anchor point for the trainer. For optimal results, use an anchor point well above head level—e.g., a pullup bar or another sturdy gym rig.
Wednesday, November 14, 2018
Everyday Beast Meal Prep Mix-Up
Video: MLB Pitcher Blake Snell on His Cy Young-Winning Season
In his third season in the major leagues, Tampa Bay Rays pitcher Blake Snell made incredible strides. The 25-year-old made his first All-Star team and led the American League in wins and earned run average after posting a 21-5 record and a 1.89 ERA.
[RELATED1]
Snell’s great season has pushed him towards another major milestone: He’s one of the finalists for the American League Cy Young, facing off against Justin Verlander of the Houston Astros and Corey Kluber of the Cleveland Indians. Both players have previously won Cy Young awards, while Snell is nominated for the first time at just 25 years old. (UPDATE: Snell has won the American League Cy Young award for 2018. Read more here on the win.)
Snell’s strong play helped the Tampa Bay Rays stay in the wild card race until the end of the season, despite being predicted by most in the baseball world to finish near the bottom of the American League East. The Rays finished as the first team left out of the postseason, something that Snell is using to motivate him into next year.
“It sucks looking back and knowing we had such a slow start, and that hurt us,” Snell told Muscle & Fitness. “But knowing we had that slow start and still won 90 games, that shows how locked in this team was. We could really made a shot to make the playoffs. There’s a lot mixed emotions missing the playoffs, and now I’m looking forward to what I’m going to do this offseason to be better. It’s going to push us into this offseason all the way to spring to become that much better, because we know we can compete in the AL East.”
[RELATED2]
Snell took some time to speak with us about his breakout performance this season, his favorite start of the year, and how it feels to be the first player named “Blake” in MLB history to win 20 games. In the video, Snell also talks about:
- Going 9-2 against the 5 best offenses in the league
- His offseason training
- Looking back on his expectations for 2018
- What he’s excited about for next season
The AL Cy Young award will be announced on November 14.
[RELATED3]
2 Insider Moves to Build Your Arms
2 Insider Moves to Build Your Arms
Dolph Lundgren Talks About His Infamous 'Sharknado 5' Cameo
Just because he’s known for playing intimidating badasses like the ruthless Ivan Drago and the Punisher doesn’t mean Dolph Lundgren can't laugh at himself. Lundgren, who is shockingly nice and laid-back in real life, gets a sudden case of amnesia when we ask him about that hilarious Sharknado 5 cameo.
Catch Lundgren as Ivan Drago, alongside Florian Munteanu as his son Viktor in Creed II, in theaters November 21. And watch what Lundgren had to say about teaming up again with his friend, and five-time co-star, Sylvester Stallone.
Check out the latest issue of Muscle & Fitness featuring Dolph Lundgren on the cover.
Tuesday, November 13, 2018
A Hamstring And Glute Workout Fit For Vegas
This Nurse's Rx for Weight Loss? Exercise and Healthy Eating
Stars Remember Stan Lee With Touching Social Media Tributes
When Stan Lee and Arnold Schwarzenegger (Almost) Teamed Up for a Superhero Cartoon
Arnold Schwarzenegger is an icon in plenty of fields—bodybuilding, acting, politics. But how would he have fared as a superhero? Back in 2011, we almost got that answer.
Schwarzenegger, in collaboration with comics legend Stan Lee, who passed away this week at the age of 95, was slated to star in the children’s superhero TV show The Governator. The plan was for the character to appear in both an animated series and a comic book, and it would have followed Arnold’s (quasi-fictional) life as he stepped down from politics to focus on fighting crime.
As wild as it sounds now, the series got very far along in production. You can check out some concept art online and watch the trailer here:
Unfortunately, personal drama surrounding Schwarzenegger's infidelity halted production on the series indefinitely, but it’s fun to see what the show could've been like.
Highlights of this show would’ve included:
- A secret “Arnold Cave” under his Brentwood house filled with super suits enabling him to fly and perform outrageous stunts (Batman, who? Tony Stark? Irrelevant.)
- Larry King in a reoccurring role as an investigative journalist
- Arnold’s teen tech-whiz sidekick “Zeke Muckerberg” (gee I wonder who he’s based off of?)
- The super villain organization GIRLIE Men a.k.a. Gangsters Imposters Racketeers Liars & Irredeemable Ex-cons (an implication that definitely shouldn’t be in our children’s programming today)
[RELATED1]
High-Volume Chest Workout from Osamoje Imooti
10 Mechanical Dropsets for Muscle Gain
Monday, November 12, 2018
M&F Raw 2.0: Post-Workout Must-Haves
Make your workout work for you long after it's over. Dr. Jim Stoppani talks about the six important ingredients that need to be in your post-workout nutrition to ensure you're increasing muscle mass, building lasting strength, and recovering faster. Discover how supplements like betaine, glutamine, and CarnoSyn beta-alanine work to transform your body into a muscle-building machine.
Watch more M&F Raw 2.0 >>
M&F Raw 2.0: Pre-Workout Must-Haves
Navigating the world of supplements can be daunting, but Dr. Jim Stoppani is here to help. In this video, he explains the five key ingredients to look for in your pre-workout supplement, including BCAAs and CarnoSyn beta-alanine. Learn more about how these ingredients work to power your workout, increase muscle and strength gains, and prevent fatigue.
Watch more M&F Raw 2.0 >>
The 10 Most Aesthetic Physiques from Bodybuilding's Golden Era
Check Out the Craziest KO in MMA History
If you didn’t get to see the crazy main event between Yair Rodriguez and Chan Sung Jung at UFC Fight Night 139 on Fox last Saturday, don’t sweat it—it’ll be on highlight reels for years to come.
The two featherweights, both known for their striking, wasted no time exchanging heavy blows for all five rounds of their bout. And in the last 10 seconds, Rodriguez (12-2), who was down on the cards, delivered an elbow in a fashion we’ve never seen before. It rocked the jaw of “The Korean Zombie” (14-5), sending him face-first into the canvas, with one second left.
It was brutal. It was explosive. And it’s a definite contender for Fight of the Year.
Fortunately for Rodriguez, who is coming off of a tough loss via TKO in 2017 against Frankie Edgar, this win against the tenth-ranked Sung Jung should set him up for a bigger fight against top featherweight talent. This is good news for the budding contender and the UFC, which is always looking for potential stars that aren't Conor McGregor. It's also good for the fans. Amidst all of the WWE-style promos and drama that has taken over the sport in recent years, it's these types of battles—bloody, gritty, technical displays of heart and perseverance—that remind true MMA junkies why we continue to tune in: to watch damn good fights.
Promo photo: Joe Amon / Contributor / Getty
Friday, November 9, 2018
3 Moves to a Brick-Thick Back
Supersize Your Shoulders With These Olympia-Level Moves
Thursday, November 8, 2018
Heavy Bench Day? You Need Mark Bell's Self-Unrack Guide
How to Do Tabata-Style Training to Burn Fat
WHAT IS TABATA?
Tabata was developed in 1996 by Izumi Tabata and his colleagues at the National Institute of Fitness and Sports in Tokyo. It’s a type of interval training that consists of eight timed intervals that alternate between 20 seconds of all-out work and a 10-second rest period. The best part: You’re done in four minutes.
TOTAL-BODY BENEFITS
Because of the intensity, Tabata jacks up your metabolic rate better than steady-state cardio. Translation: You’ll burn more calories. High-intensity workouts like Tabata also boost excess post-exercise oxygen consumption, or EPOC, which is your body’s rate of recovery post-workout. The longer your body is recovering, the more calories it’s burning, and Tabata takes longer to recover from.
[RELATED1]
TIME-SAVER
Tabata training is perfect for anyone trying to squeeze in a super efficient workout in a very short amount of time. A full workout can take as little as 15 minutes to complete start to finish—warm up for eight minutes, perform one four-minute Tabata sequence, and then cool down for three more minutes.
HOW TO DO IT
During a Tabata workout, you want to get your heart rate to 90% of max. To do this, go balls-to-the-wall for 20 seconds and then rest 10 seconds. Repeat eight times. This should be a grueling four minutes. If you’re new to Tabata, follow the chart below to acclimate.
- Week 1: Work 20 sec., rest 40 sec.
- Week 2: Work 15 sec., rest 30 sec.
- Week 3: Work 15 sec., rest 25 sec.
- Week 4: Work 15 sec., rest 20 sec.
- Week 5: Work 20 sec., rest 30 sec.
- Week 6: Work 20 sec., rest 25 sec.
- Week 7: Work 20 sec., rest 20 sec.
- Week 8: Work 20 sec., rest 15 sec.
- Week 9: Work 20 sec., rest 10 sec.
Try the workouts below to get started with Tabata-style training.