Next time you plan to rip through a high-volume round of biceps work, take a metaphorical minute to consider that there could be an alternative to all those reps. Then, take an actual minute to crush your arms with this super-tough finisher instead.Men's Health Fitness Director Ebenezer Samuel uses the 1-minute control curl finisher to stretch out the benefits of his arm day by creating a ton of tension to work his biceps. The potential benefits of the routine don't just stop at bigger muscles, either. "This is going to not only make your biceps burn, but it'll leave them stronger for your heavyweight motions, like regular biceps curls and barbell curls," says Samuel. "You're also building a ridiculous amount of mind-muscle connection with this."To perform the finisher, you'll need a preacher curl setup with an EZ bar, so this is best suited for a fully-equipped gym. Don't overload the bar with heavy plates—remember, this routine is more about surviving the clock, not moving a … [Read more...] about This Arm Day Finisher Needs Just 1 Minute to Brutalize Your Biceps
Arm day workout routine
The godfather of fitness Jack LaLanne himself once told me that his secret to avoiding plateaus was religiously changing his workout routine every three to four weeks. He was pushing 90 at the time, and though certainly past his physical prime, was still remarkably fit and strong, thanks to heeding his own advice. LaLanne understood that the human body is incredibly adaptable. That’s why we train: When you push the limits of what your body is comfortable with and capable of, it makes the necessary adaptions for you to continue to meet those demands. Once your body has adapted, the same routine may help you maintain, but you won’t see any further gains, and you might start going backwards if you get bored or burn out.So, How Often Should You Change Your Workout?Changing routines every three or four weeks is a good rule of thumb, but it’s just that, a general rule of thumb. For the best results, you should change it up according to your experience level and where you … [Read more...] about How Often Should You Change Your Workout?
For some of the most momentous occasions in life, people count down. From rocket launches to New Year's Eve celebrations, the descending scale adds an extra layer of anticipation to the proceedings. But when you're working hard to get into killer shape, it makes more sense to count up—especially if you're stacking tons of reps on top of one another. Advertisement - Continue Reading Below Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. uses this tricep finisher to crush his arms with a high volume of work with a smart setup to make make the most of the routine. "We're using the decline skullcrusher position to maximize the squeeze we get on our triceps," Samuel says. "The key is using that position correctly—if your upper arms stay perpendicular to your torso, that means they're leaned back just slightly. And that means that straightening your arms doesn't get to be a position of rest."To perform the finisher, you'll need a set of dumbbells and an adjustable or … [Read more...] about Looking to Crush Your Arms? Try Counting Up.
Gaining muscle and losing fat requires precision engineering. It should come as no surprise then that the Germans — who brought us the diesel, engine, electron microscope, and Heidi Klum — pioneered it.According to legend, during the Cold War, an Eastern Bloc scientist defected to West Germany, where he conducted experiments on weight training for body recomposition. His team found that pairing upper- and lower-body exercises, performing moderate rep ranges, and limiting rest between sets led to increases in muscle size and fat loss. This kind of training has come to be called German Body Comp (GBC), and it’s a primary go-to template for trainers who need to whip clients into shape fast. Advertisement - Continue Reading Below Order NowFor a full compendium of fitness knowledge, check out the Men's Health Encyclopedia of Muscle. The volume is chock full of workout routines, helpful training tips, and definitions for just about every gym-related term you've ever … [Read more...] about How You Can Use German Body Composition Training for a More Efficient Workout
Get the Better newsletter. SUBSCRIBE Nov. 30, 2018 / 8:41 PM GMT By Stephanie Mansour Did you know that fewer than 5 percent of adults clock in the recommended 30 minutes of physical activity each day? In fact, recent reports project that by the year 2039, half of all adults in the United States will be obese. And this is certainly the time of year when even those of us who normally work out regularly find it hard to squeeze in fitness (and keep the pounds off). Over the holidays people say they’re much more likely to behave in more sedentary ways like watching TV, sleeping, eating and drinking to manage their stress. And, according to a poll by the American Psychological Association, up to 69 percent of people are stressed by the feeling of having a “lack of time” to get everything done during the holiday season. If you’re one of those people who feels their blood pressure rise just looking at your to-do list, you may have already decided to shelve any … [Read more...] about 60-second health makeover: 6 simple tips for a better workout