Apr 29

5 Powerful Workouts Every Man Needs for Muscle Gains

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Powerful Workouts Every Man Needs for Muscle Gains – If you’re here, it’s because you’re done wasting time with half-measures and mediocre routines. You want results—real, tangible muscle growth that transforms your physique and boosts your strength to new levels. To get there, you need to focus on what works: the big, brutal compound lifts that maximize testosterone-driven hypertrophy, build functional power, and turn you into a stronger version of yourself. These aren’t just exercises—they’re the foundation of every elite physique in history. Let’s break them down step by step, explain why they’re essential, and show you how to use progressive overload, recovery, and nutrition to fuel your gains. This is your no-BS guide to building serious muscle.   5 Powerful Workouts Every Man Needs for Muscle Gains   1. Overhead Press The overhead press is a game-changer for building explosive upper-body strength, targeting your shoulders, triceps, and upper chest while engaging your core for stability. It’s not just about aesthetics—it builds raw pressing power that translates to real-world dominance. To perform it, stand with feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip. Brace your core, squeeze your glutes, and press the bar straight overhead […]
Apr 28

Build a Shredded Upper Body With These 5 Power Workouts

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Build a Shredded Upper Body With These 5 Power Workouts – Are you ready to transform your upper body into a powerhouse of strength and definition? Whether you’re just starting out or fine-tuning your fitness journey, this high-energy guide will show you how to build a lean, muscular upper body that not only looks incredible but performs like a champion. With five essential compound exercises—pull-ups, bench press, overhead press, rows, and dips—you’ll unlock functional strength, sculpted muscles, and unstoppable confidence.   1. Pull-Ups Pull-ups are a powerhouse move for building a wide, V-shaped back while targeting your lats, biceps, shoulders, and core. To perform them, grab a pull-up bar with an overhand grip slightly wider than shoulder-width. Hang with arms fully extended, engage your core, and pull your chest toward the bar by driving your elbows down. Lower yourself back to the starting position with control. If you’re new to pull-ups, use resistance bands for assistance or practice negative pull-ups (jump to the top position and lower slowly). Avoid swinging or using momentum—focus on controlled movement and keep your chest up and shoulders back. Aim for 3 sets of 6–8 reps (or as many as you can perform with good […]
Apr 27

How to Build Awesome Abs and Core Strength with the Pallof Press – Benefits and Technique

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This full guide to the Pallof Press will teach you everything you need to know about this unusual and highly effective exercise. It is not a common abs exercise, yet it yields excellent results, with a variety of ancillary benefits thrown in for good measure.   What is the Pallof Press? The movement makes an athlete hold a cable or band in front of their body and slowly, with great control, press it out and back. The full range of motion is performed under great tension, as the cable or band are taut. The Core is required to work hard to balance the lifter and control the movement. It trains an athlete’s ability to stabilise under a load. It reminds and teaches the core to activate and stay tight.   Why is it Called the Pallof Press? Tony Gentilcore explains, “For those not in the know, the Pallof Press is aptly named after physical therapist John Pallof who is the guy who showed it to both Eric Cressey and myself back in the fall of 2006 when we both moved to the Boston area.”   Benefits of the Pallof Press There are many primary and secondary benefits to the Pallof […]
Apr 24

Want toned arms? Fitness coach shares ‘number 1 workout for flabby arms’ without gym or dumbbells

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How to lose arm fat with only home workout? A fitness coach has shared a 3-step arm workout routine, and said that it ‘actually works’.   Losing stubborn arm fat can be challenging. But fitness coach Patrick Hong believes his ‘3-move arm workout’ can help you achieve toned arms from the comfort of your home. In an Instagram video he posted on April 20, Patrick shared his ‘number 1 workout for flabby arms’.   10 minute workout to ‘tone your triceps, shoulder’ In his caption, he wrote, “’My arms look flabby no matter how much I workout’… if that’s you — this actually works. No dumbbells. No gym. Just 10 minutes to tone your triceps and shoulders, and tighten that underarm jiggle. Save this 3-move arm workout and do it from your living room.” Patrick added, “Try two rounds — you’ll feel the burn by the end.” Patrick’s home workout for toned arms included these three exercises: 1. Overhead extensions – 12 reps 2. Plank shoulder taps – 12 reps each side 3. Tricep dips – 10 to 12 reps   More details of 3-step arm workout In the video, Patrick further shared details of the workout: “Try this 10-minute […]
Apr 21

Fitness trainer shares 20-minute workout routine that saved his knees: ‘If you’ve got pain, this might help’

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The 7-step exercise routine that ‘saved’ a fitness trainer’s knees involves a combination of exercises that strengthen the muscles around the knee joint.   US-based fitness trainer Nick Reiherzer has shared a workout video for people who struggle with knee pain. With it he wrote on Instagram, “This routine literally saved my knees!” Nick said that after struggling with severe knee pain from years of wear and tear, he lost his ability to play sports or exercise without significant pain. Until he started this 20-minute knee workout routine with seven exercises.   ‘My knees felt better than they had in years’   In his caption, Nick wrote, “Three years ago, I was struggling with severe knee pain from years of wear and tear. I was losing the ability to play my sport or exercise without significant pain. Even daily activities like walking downstairs or standing up from sitting were becoming an issue. Then I had a friend point me to @kneesovertoesguy and @atgexercise. I signed up for their online program and started their Zero program. 12 weeks later, my knees felt better than they had in years!” He added, “Now, here I am, three years later, playing my sport without […]
Apr 18

Spring has finally sprung – 6 best outdoor workouts that are totally free and boost both body and mind

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We’ve long said it, but we’ll say it again: movement is medicine for both body and mind. Throw some gorgeous spring sunshine into the mix, and you’re onto an absolute exercise winner. This time of year is the undisputed sweet spot for outdoor workouts. Whether your exercise MO is a solid-pace run, a leisurely walk, or even a local park boot camp, the combination of lighter evenings (more time outside after work!) and balmier temperatures (no freezing runs or baking hot walks here) makes exercising outside a dream right now. And, if you needed any more encouragement to swap the treadmill for the open countryside/urban pavements, hear this: studies show that taking our sweat sessions outdoors supercharges their wellbeing benefits. Outside environments are purported to offer the best all-around health benefits, from reducing stress to lowering levels of perceived exertion (basically, exercise doesn’t feel as tough – we’re in!) The benefits don’t end there, either. We’re all aware that the fitness space isn’t always the most inclusive, with barriers to entry including cost, experience level and convenience. Not so, outdoor workouts; all you really need is some decent footwear and you’re good to go. With this in mind, we’ve compiled […]
Apr 12

10 Ways to Make Sure You Work Out Through the Winter

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Don’t let colder temps chill your exercise routine. Try these tips from HSS exercise physiologist Chelsea Long to transition from outdoor to indoor workouts.   Spring and summer practically beg you to work out. Fall and winter, not so much. The colder, darker days make working out just a little more work. But it’s important to keep active, even as the temperatures dip. “In the colder months our bodies turn to conservation mode and we tend to gain weight,” says HSS exercise physiologist Chelsea Long, MS, CSCS. “We also don’t get as much vitamin D and we often feel run down.” To keep your metabolism revving and energy levels high, you need to keep your activity levels consistent, she says. Plus, exercise releases endorphins — nature’s feel-good chemicals — which can help boost your mood no matter how dark the days seem. To make sure the cold weather won’t freeze out your exercise plan, here are 10 tips to help keep you going all season long.   1. If you’re a morning exerciser, set everything out the night before. Pull your workout clothes out of the drawers, get your water bottle ready and make sure your electronics are charged and your […]
Apr 09

This Easy Walking Plan Can Help You Lose Weight—No Gym Required

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Here’s how to walk for weight loss, according to a personal trainer.   Walking is one of the most convenient and often underrated forms of exercise. Studies have continuously supported that walking is effective at boosting heart health, improving mental well-being, helping with weight management and even reducing chronic disease risk. But before you lace up those sneakers and hit the pavement or trail, here’s everything you need to know to make strides toward your goal of walking for weight loss.   Health Benefits of Walking “There are numerous benefits to beginning a walking regimen,” says April Hartsook, master coach, personal trainer and founder of the Want Different Do Different movement. Aside from the visible changes that will become physically evident with a regular exercise program, here are some of the other benefits you may gain from walking.   Improved Heart Health Heart disease is the leading cause of death in the United States.1 Getting active is one of the most effective things we can do to increase our cardiovascular health, and walking is one of the easiest ways to get moving.   Healthy Weight In addition to improving cardiovascular health, losing weight can also help decrease our risk of […]
Apr 06

How To Get Bigger Legs

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Bulk up your lower limbs with seven essential tips for getting bigger legs   Leg day is a phrase that strikes fear into the hearts of even the most seasoned gym-goers, simply because the day that follows it can involve hobbling around on severely aching pins. However, there is a reason that so many people take the maxim “never skip leg day” to heart. The lower body contains the biggest and most powerful muscle groups, and you’re selling yourself short if you’re not training them at least as much as the rest of you. If you’re looking to increase the size of your legs in particular, then these tried-and-tested tips can help you out. We also have lots of legs workouts for you to pick and choose from.   Train Quickly You’ll often be told that you should move through your weightlifting exercises at quite a slow pace to put your muscles under the maximum amount of stress. While this does apply for much of the upper body, when you train your legs making explosive, faster movements allows you to do more reps and actually builds muscle faster. Try timing your leg exercises, doing as many (controlled) reps as you […]
Apr 03

How Many Ways To Workout Indoors? 7 Super Cool Ways For A Slim And Toned Physique

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We all dream of having a fit and fabulous body but first things first. How many of us actually honoured our gym memberships or workout plans in the pre-lockdown era? With immunity being the buzzword in this pandemic period, we can only blame ourselves for not having exercised enough to boost our immune response. But all is not lost. The excuses can be aplenty but there is no denying the fact that all we need is a little of bit of discipline in our lives to stay healthy and fit. Besides a balanced diet and healthy lifestyle practices including steering clear of alcohol, tobacco and getting proper deep sleep, fitness coaches, doctors and dietitians alike recommend engaging in physical activity for at least 30 minutes every day. This not only boosts immunity, strengthens muscles, elevates stamina and stimulates metabolism, but also ensures heart wellness and helps maintain a healthy body weight by burning excess body fat and calories consumed during meals. Here are some fantastic indoor workouts that can be easily done at home.   Top 5 Home Workout Ideas:   Jump Rope As a kid, you would have definitely experienced that adrenaline rush while skipping using a rope, with your […]
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