For workouts, try to include compound (multijoint) exercises for upper and lower body, done at a high enough intensity that you feel fully fatigued by the end of each set. Progression is critical: Every four weeks, increase the weight while hitting the rep counts outlined here. To help keep your diet on track, use a food log. I would also recommend emphasising your protein intake. Protein is an enormously valuable macronutrient responsible for supporting tissue repair and muscle growth and retention. Add in a whey protein post-workout shake. —EVAN SHY, OWNER OF SHYTOWN
periodization [peer-ee-uh-duh-zey-shuh n]
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Muscle Up Your Memory
Hitting the weights may also help strengthen your recall, according to a study from Georgia Institute of Technology. Researchers found doing an intense 20-minute weight routine enhanced long-term memory by about 10%.
Benefits Of Creatine Supplements
Creatine is one of the best-studied supplements for improving workout results. So why aren’t you taking it yet?
Shoulder The Load
You love the look of a well-developed shoulder, but all that weight work may cause more harm than good. Here’s how to make sure your body’s most mobile joint stays strong and healthy.
0-200 Kilometres. On One Charge!
The all-electric MINI Cooper SE hasn’t forgotten how to have fun
Transforming Bodies And Lives: Emma Montgomery
TELL US A BIT ABOUT YOURSELF? I’m a Kentucky girl, born and raised. I grew up lower class, but today the things I’m most thankful for are the things my mother wasn’t able to provide then. I’m a wife and mother.
The Hardest Moves You've Never Tried Power Planks
Experts once recommended a seemingly endless array of crunches to help sculpt six-pack abs. Today, we know that crunches and situps aren’t likely to get you the ab-fab results you really want, and planks reign supreme as the ultimate tummy toner.
Body Slam Your Fat Zones
Take on the New Year with power and grace—and take down stubborn flab for good! This total-body blast, as demoed by Eva Marie, WWE Diva and star of E!’s Total Divas, turns up your fat-fi ghting furnace all year long. A mix of chains, k-bells, and complex body-weight exercises helps you reach your slim-down goals faster than ever.
Rethink Your Workout Routine
OUR EXPERT SAYS Congrats on being such an active grandmother! You’re working out often enough to meet your weight loss and muscle development goals but need to focus on the quality of your training and nutrition.
Get A Rock Star Body
Want arms (and abs and legs) like Madonna? Her personal trainer, Craig Smith, reveals some of the pop queen’s favorite moves for keeping up her amazing physique.
No Days Off
Everyone has their own special story about how they got involved in health and fitness. Could you tell us a little bit about your journey to where you are today?
12 Ways To Boost Your Bones
You can strengthen your frame by incorporating these easy lifestyle tweaks into your daily routine
Classic Training Camp
Increasing Bench Press Strength
My husband gave me a sledgehammer for my birthday. Yes, a sledgehammer. Turns out, it was exactly what I needed
Awesome Ideas To Improve Your Wellbeing
Big changes start with simple steps. Try these ideas to help improve your wellbeing
Beyond Human: The Genetic Shift In Bodybuilding
The Bodybuilding Ecosystem People often fail to grasp the significance of turning points, if even aware of such events.
How To Build Your Own Home Gym
Currently public gyms aren’t easy to access – fortunately, with a little advice, you can build your dream gym at home
Booze and Lose Muscle
Alcohol consumption will likely decrease muscle size and strength.
+Mike Peele – Hip Hop Fit
Multitalented, intense and innovative are all words that describe Mike Peele. He is one of todays most exciting, energetic and creative talents in the industry.
Classic Training Camp
I guess it all started with falling in love with the gym and training. I played a lot of sports growing up. My parents were those parents where if I said I wanted to try something, they put me in it.
Best Squatting Techniques for Maximum Muscle Growth
The squat’s radical capability to boost muscle growth and strength stems from the large muscle groups activated during the squat, such as the quadriceps and gluteus maximus.