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Sculpt rock-hard abs with these new takes on a few old classics |
Let's get right to it...here are 5 ways to make this a great fat-burning day...
1) Do Something You Love
If you are a beginner and you hate the gym, just do something you love! Don't make your healthy lifestyle a prison sentence. Enjoy what you eat and do. Just don't eat garbage and don't look at exercise as punishment.
2) Strength Training
A very, very recent study (published in the May issue of the Journal of Applied Physiology 102:1 767, 2007) showed that resistance training boosts metabolism... |
Nothing can stop Amaré Stoudemire. Not even suffering the most devastating knee injury a player can sustain. Read how to stay stronger longer, like this NBA all-star
Build Bulletproof Muscle
Stoudemire's Indestructible Strategy: Aim Higher
Amaré Stoudemire, the 6'10'' center for the Phoenix Suns, has moved fast after microfracture knee surgery. He already... |
Are You Strong? Find out right now with these strength standards! by Tim Henriques
Standards of Strength People often wonder how they stack up against others in the gym. They want to know what lifts are good, if they have weaknesses or not, and if so where they are. So I thought it might be useful to compile some standards of strength to serve as a reference point. Whenever any sort of standards are put forth, there will invariably be some disagreement about them. I'm fine with that. Normally the disagreement will be on both... |
Blood on the Barbell: Thibaudeau by Christian Thibaudeau
Editor's Note: In this new series, our experts recount their toughest, most psychotic workouts. Should you try them? Two words: Hell. No. And our coaches will be the first to tell you that. Instead, think of these workout stories as lessons in intensity. Remember, these training sessions were performed by professionals/lunatics. Don't try this at home. Christian Thibaudeau will kick off the first installment.
I'm Not Always Smart (But I Look Damn Good) I've |
Forget high-school-gym wisdom. Use this myth-busting plan for breakthroughs in flexibility, performance, and injury prevention
By: Bill Hartman, P.T., C.S.C.S.
Unless you need to build your tolerance for boredom, most stretching is a waste of time. After all, when you review the research, it's clear that the most widely held principles of flexibility training simply don't work.... |
Balance your movement patterns
By: Bill Hartman, P.T., C.S.C.S.
The Example Workout Exercises:
Horizontal push: Pushup, barbell or dumbbell bench press, low incline barbell or dumbbell bench press, dips
Horizontal pull: Barbell or dumbbell rows, cable rows, or cable face pull
Vertical push: Standing barbell or dumbbell... |
Size where you want it
By: Myatt Murphy, Photographs by: Darryl Estrine
The Payoff The Muscles That Make an Impact
Your chest is composed of two muscle groups: the pectoralis major and a smaller, deeper group called the pectoralis minor. Changing the angle of your body during classic chest exercises can challenge different parts of these muscle groups... |
"Money" Exercises by Christian Thibaudeau The human body has a limited capacity to adapt to physical stress. As a result, it's important to know which exercises can give you the most bang for your buck. Including too many "limited effect" exercises in hope of covering all bases is a problem. Sure, on paper it makes sense to include exercises for every single muscular structure in the body; however, in real life it just doesn't work. This leads to a lowered capacity... |
Exercise of the Week: Rocking Calf Raise This is a great option for calf training that doesn't require any stinkin' machines. From a standing squat position with a barbell on your back, perform a standard calf raise. As you return your feet flat to the ground though, raise the toes off, hence "rocking back."
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Let's talk about bodyweight exercise alternatives--can people really get a good fat burning workout just using their bodyweight and a set of dumbbells?
The answer is yes.
They don't need fancy machines or expensive gym memberships?
No.
There's nothing magical about machines. And to be honest with you, machines are only designed for the "average sized" person. So if you are short or tall, you are really out of luck.
If you train at home, or on the road while traveling for... |
5 ways to get stronger -- without lifting a weight
Workout by: Cameron McGarr, C.S.C.S., Photographs by: Mark Hanauer
Few men believe it, but you don't need barbells, dumbbells, or machines to build muscle; in fact, weight-training equipment often inhibits the process. That's because it requires you to be in a specific location, which might explain why more men consider themselves... |
Fire Up Your Metabolism
Learn how to stoke your metabolism and you'll create an internal inferno that will smoke your fat 24-7
By: Jim Thornton, Photographs by: Patrik Giardino
It's 9:25 in the morning, and I'm lying on a twin bed at the Pennington Biomedical Research Center, one of the country's premier facilities for the study of body... |
Use our pullup program to get a V-shaped body
By: Carter Hays, C.S.C.S., Photographs by: Beth Bischoff The V has a grand lineage. For the Romans, it was a letter and a number, chiseled into marble for millennia. The V is flashed for victory and for peace. V8 juice is good for our bodies, V-8 engines are good for our souls. (Let's ignore V-2 rockets and VH-1.)
But back to that chisel. A V-shaped upper body conveys power in the boardroom as well... |
Pay attention to your legs and you can build a ripped new body from the ground up
By: Robert Dos Remedios, C.S.C.S., Photographs by: Richard Corman
Legs are the neglected stepchild in physical training. You can always hide stilts under sweatpants, and it's so easy to display a massive chest and big arms by washing your T-shirts in hot water. But as a speed, strength, and conditioning... |
Your Checkout Points
A complete workout for the body parts women notice most
By: Lauren Russell, Photographs by: Darryl Estrine, Workout Photography by: Beth Bischoff
You know that women have a thing for abs. We peek at them when you reach up high for something, we look right at them when you peel off your shirt at the beach, we feel them when... |
Try five new ways to build protruding pecs -- no bench necessary By: Michael Mejia
Guys tend to measure themselves by three criteria: income, sexual prowess, bench press. Why we care about the first two is obvious, but the popularity of the third is a different matter. Sure, the barbell bench press is a great way to build strength and size in your chest muscles, but it's not the only way. And if you're in the weight room to improve your performance in a sport, wearing a groove in the bench won't help much.
"Any chest exercise done on a bench will... |
How to Get a Thick Back Q: For back training I do pull-ups, pulldowns, and rows, but I'm not seeing that great middle and upper back thickness I'm shooting for. Any tips? A: Most pull-ups, chin-ups and rows maximally engage and stretch the lateral lattisimus dorsi fibers and not the scapular retractors of the mid and upper back. This is due partly to exercise selection as well as improper technique. Here are some tips to develop back thickness: 1) Deadlift, deadlift, deadlift, and then finish with a little... |
Question of Strength The real Master Blaster reveals the science behind building muscle By Charles Poliquin Q: I suffer from the common problem of raising my heels when I squat. This is really hampering my progress in all squatting movements — back and front, power cleans, even deadlifts. I don't think that tight calves are the problem, as I have good natural calf flexibility and I stretch regularly. If I really concentrate when squatting, I can keep my heels down. But when I do, my upper body leans forward too much and I can't squat efficiently.... |
Bring the Pain — Part III Advanced Leg Training — Stage 2 by Ian King This is stage two of a four stage leg training program. (You can find stage one here.) It will cover weeks four through six of the 12 week program.... |
Change It Up! When Strength Training Meets ADD by John Romaniello "Variation is the key." How many gurus have uttered those words? How many times have you heard them? Or repeated them? I bet that next to "pass the ketchup," they're the most repeated words in the English language. Well, maybe not, but close. It seems as though everyone is so hell bent on mixing things around that no one ever makes any progress. Why? They never stay with anything long enough to give it an honest... |
Essential Waterbury: Program Design by Chad Waterbury
No matter how well versed you become in the strength and conditioning world, it never hurts to get to the bare bones of it all. My niche is the nervous system, but I often learn a thing or two with even the most remedial nervous system lectures. You've all heard Einstein's maxim to make everything as simple as possible, right? Well, if you're someone who benefits from my programs and methods, this article is for you. Yep, I'm going to strip my principles down to the waxed hoo-hah. Not only... |
Triple Threat How to Build a 3-D Upper Body by Christian Thibaudeau The Copperfield Physique Commercial gyms are a fun place. The various people training there never fail to provide me with a lot of entertainment. From the macho man curling 50 pounds in the power rack to the hot shot speaking on his headset cell phone while squatting, I’ve seen it all! A game I often indulge myself in is called "Name the Physique." You have several categories to choose from for each... |
Deadlift Diagnosis Fix your deadlift for fast size and strength gains! by Eric Cressey
I'm Addicted!Hi. My name is Eric and I have a problem. I never expected it and I didn't plan for it. It just happened. And now, I'll never be the same. Hardly a minute passes when I don't think about it, salivate, and get the shivers. My own grandmother cringes in fright when she even hears about "it." Yes, folks, I'm a deadlift-aholic. I don't just want to pull; I want to pull every minute of every day for the rest of my life. I dream about... |
My Big Fat Training Program Guide, Part I by Chris Shugart First, A Spooky Story Once upon a time, when people wanted to learn how to lose fat or get bigger muscles, they had to buy these really scary things called bodybuilding magazines. These mags focused mainly on a very select group of people who made a living from their bodies, kinda like hookers. They were called professional bodybuilders. (No, really.) At any one time, there were only a handful of them who appeared... |
Combat Conditioning Five Months Without Weights by Mike Mahler If you’re serious about living the Testosterone lifestyle, then you know you’re going to have to train for the rest of your life. No excuses. It’s a fact that we’ve all welcomed and accepted. But if you’re going to be working out your whole life, then you’re going to have to try some new stuff occasionally. If you don’t, not only will your progress stop, but you’ll soon be bored out of your skull. Most |
Exercise Descriptions Supine Bridge Lie on your back with your legs bent to approximately 90 degrees and the feet flat on the floor. From the starting position, squeeze the glutes like you're trying to pinch a quarter and raise your vertebrae off the ground one at a time. Hold and squeeze at the top, then return under control to the starting position. Added bonus: Do this rapidly to music and girls may stick dollars in your shorts!
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There are a number of options you can choose from to perform the vertical knee up variation. These include: 1) Hanging from a chinning bar, gripping shoulder width with palms facing in the direction you are facing. 2) Supporting your body on your lower arms on a frame designed specifically for this exercise... |
The Next "Big Three" Program An abbreviated program for strength and overall development by Chad Waterbury The Big Three: Old School StyleMany of you are familiar with Bill Starr's total body program called "The Big Three," which was featured in his 1976 book, The Strongest Shall Survive.It was a program directed toward football players, but anyone could use it. For those of you who aren't familiar with it, the program consisted of three barbell exercises: bench... |
The Single Best Exercise
by Charles Poliquin What's the most beneficial yet neglected exercise I can think of? The snatch-grip deadlift, specifically a snatch deadlift on a four inch platform. The idea here is to get a large range of motion by standing on the platform and using the wide grip.
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Our Men's Health poster series delivers the results you want in the time you have. This month: A bigger back, broader shoulders, and stronger abs
Workout Photography by: Beth Bischoff, By: Myatt Murphy
Your Goal: The Illustrious V
Your Time: 30 Minutes
Even if you're unfamiliar with unilateral training, you practice it |
Our strength-and-speed interval workout will get you in the best shape of your life By: Ted Spiker & David Zinczenko |
A complete workout for the body parts women notice most
By: Lauren Russell, Photographs by: Darryl Estrine, Workout Photography by: Beth Bischoff
You know that women have a thing for abs. We peek at them when you reach up high for something, we look right at them when you peel off your shirt at the beach, we feel them when you hug us. And we love to run our hands over them. |
If you're sick of fluffy weight loss workouts that aren't giving you any results, then you will love this interview where Hardcore Strength Coach Zach Even-Esh grills me on advanced Turbulence Training for Fat Loss methods.
Zach Even-Esh: Craig, thanks for taking the time out of your insane schedule to talk with us. Tell us a little bit about yourself, your clientele and your overall training philosophy.
CB: Zach, I'm a Strength & Conditioning coach in Toronto and I write for Men's Health and Oxygen... |
Mini-Article: 6 Basic Essentials
by Chad Waterbury
1) Frequency Each body part should be trained twice per week. I've learned that anyone, regardless of recovery ability or experience, can benefit from upping the training frequency of each body part to twice every week. See my previously... |
Sicilian Volume Training A program you can't refuse! by John Paul Catanzaro There are many excellent "volume" routines out there, but who can forget that July 1996 issue of Muscle Media 2000when Charles Poliquin introduced German Volume Training? MM2K was quite a magazine at the time and GVT was (and still is) one hell of a program! I know I made some great gains from it and I continue to use it periodically with clients. ... |
Are You Doing Stupid Stuff in the Gym? by Eric Cressey
Tech note: This article contains videos delivered in Flash. You will need the latest version of the Flash Player (at least version 7) to view them. If you cannot see the videos, please CLICK HERE to download and install the latest player now. It is free, quick, and easy.
I'm typing this article on Opening Day, 2007. That's opening day for the Boston Red Sox, mind you, because none of the other teams matter! I've been a Sox fan for as long as I can remember. I'm pretty sure I dropped |
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The Lazy Man's Guide to Stretching 15 minutes to (joint) freedom! by Ian King The following article is a reprint. It first appeared in issue #89 of Testosterone Magazine.
If you're reading this article, I'm going to assume that you're interested enough in learning how to stretch, but not so much as to want to read a dissertation about why you should stretch. So I'm going to give you the Reader's Digest version of why before we get into the... |
Plan Your Cardio Workout The key to fat burning is using interval workouts Plan Your Cardio Workout Getting Up to Speed They say that slow and steady wins the race. But the cardiovascular key to fat burning... |
The Hierarchy of Fat Loss by Alwyn Cosgrove Warning: This article includes references and studies. Bet you never thought you'd see that from me! Time for Fat Loss "Fat loss is an all-out war. Give it 28 days — only 28 days. Attack it with all you have. It's not a lifestyle choice; it's a battle. Lose fat and then get back into moderation. There's another one for you: moderation. Revelation says it best: 'You are lukewarm and I shall spit you out.' Moderation is for sissies." — Dan John,... |
Want better form? More speed? Better endurance? Do this Photographs by: Mark Hanauer, By: David Schipper
You may not know it, but every treadmill comes factory equipped with a "faster results" button. Push it and you'll burn more fat, build stronger legs, and boost your fitness level to an all-time high -- without adding a second to your workout. There's just one problem: This magical interface is labeled "incline" on the control panel. And that means hardly anyone touches it.
It's easy to understand why: Running on a grade is harder,... |
The Dark Side of Cardio… CB Athletic Consulting, Inc. 2006. cb@cbathletics.comwww.TurbulenceTraining.com1 Craig Ballantyne, CSCS, MS, presents… The Dark Side of Cardio… And Other Ineffective Fat Loss Methods This information in this report is for education purposes only. It is not medical... |
« Extreme Cardio for Fat Loss? Fat Loss Interval Q'n'A
Intervals are going mainstream. Since November when the latest "intervals work for fat loss" research study came out, the media has been hyping up intervals non-stop.
And that's good. We're starting to show more people that real world results are achieved without hours of long, slow cardio.
But there are still a lot of questions about the best way to do them...so I cover those today, as well as giving a few other tips along the way...
Q: In general, do you recommend doing the... |
Muscle is a terrible thing to waste By: Adam Campbell, Photographs by: Darryl Estrine
Muscle is a terrible thing to waste. But that's what you do when you diet without exercising. Protect yours by adding the right exercise routine to your weight-loss plan. You'll lose fat faster and ensure that you look as good in the mirror as you do on the scale. Follow these three rules:
Lift heavy. Using light weights to "cut" and "tone" is the lazy man's way of avoiding hard iron work. "It's critical that you use challenging weights when... |
Body-changing secrets from the guys who wrote the book on getting bigger and stronger Photographs by: Darryl Estrine, By: Lou Schuler & Ian King
Your body has about 650 muscles. It doesn't matter that you only care about four or five of them. You need every one in order to perform the normal functions of everyday life -- eating, breathing, walking, holding in your stomach at the beach.
Granted, you don't need to spend a lot of time thinking about most of your muscles. The 200 muscles involved in walking do the job whether you monitor them or not. You could try to... |
Strength Exercises That Work Your Core by Jeremy Frisch http://www.t-nation.com/readTopic.do?id=1515405 |
4 Days in 15 Minutes A Summary of the 2007 Health & Fitness Summit by Chris Shugart http://www.t-nation.com/readTopic.do?id=1516915 |
Get mad hops Workout Photography by: Beth Bischoff, Edited by: Liesa Goins
Stan Kellers doesn't have much to do with LeBron James's leaping ability. "The most important component of jumping ability is who your parents are," says Kellers, strength and conditioning coach of the Cleveland Cavaliers. But Kellers does have a workout that can help King James--and us mere mortals--make the most of what we were born with. The exercise will improve your quickness and explosiveness under the boards.
Stand under a basket or next to a wall. Grab a medicine ball... |
Use this personalized plan to conquer a classic Photographs by: Piotr Sikora, Workout by: Mike Mejia, M.S., C.S.C.S
Guys avoid pullups for mostly one reason: They're hard. And if you can't do even one, it's embarrassing to just hang there. Memories of seventh-grade gym class, matchstick arms, and laughing classmates aren't easily forgotten. But if you can't complete at least 10 in a row with perfect form, or haven't boosted your total by three or four in the past year, you're missing out. The pullup is the best way to work the biggest muscle group in your upper body: your latissimus... |
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