MANFULNESS BETWEEN MEN

TODAY'S MUSIC PICK: THE BEST TECHNO 2011

2011-12-05T13:04:00.001-06:00

TODAY'S TREAT

2011-12-05T12:58:00.001-06:00

WORK OUT TIPS

2011-12-05T12:55:00.000-06:00

GET YOUR WHEELS MOVING

Photography by Keith Munyan

6 Drills for Killer Quads

When working out a large muscle group such as the quadriceps, it makes sense to alternate a weight-bearing exercise with one that’s weight-free. The muscle fibers are stressed during both, but bridging free-weight movements with a bodyweight exercise allows for a continual session without overdoing it. And since the legs are the prime power source for most sports, building strong, explosive thighs is important. What follows are three weight and three weight-free maneuvers. Perform eight repetitions of each with the alternating strategy.

FLAT-FOOTED SQUATS

Stand grasping a barbell on the upper back, with legs shoulder-width apart. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles. Pause, then rise to starting position.

BALANCE SQUATS

Stand balancing a barbell on the top of the chest with arms crossed, legs shoulder-width apart and feet slightly turned out. Keeping the back straight and head up, proceed to squat until legs are bent at 90-degree angles.
Pause, then rise to starting position.

STEP-UPS

Stand grasping a barbell on the upper back next to a bench. Proceed to step on the bench with the left foot, then step all the way up. Pause, then step down to starting position with the right foot first. Perform a set, then turn around for another set stepping up with the right foot.

SQUAT JUMPS

Cross the arms over the chest and squat down until legs are at 90 degrees, with feet slightly turned out. Proceed to jump up as high as possible. Upon landing, pause for a few seconds before the next jump. ?

FREEHAND SIDE LUNGES

Stand with hands on hips. Proceed to step to the right and lower until the thigh is almost parallel to the floor. Pause, then return to starting position and next step to the left.

FREEHAND FRONT LUNGES

Stand with hands on hips. Proceed to step forward with the right leg and lower until the thigh is almost parallel to the floor. Pause, then return to starting position and next step forward with the left leg.

A VISIT TO DRAKE ROCK (WARNING: MANFULNESS DOES NOT ENDORSE ANY EXPLICIT CONTENT OUTSIDE THIS BLOG)

2011-12-05T12:01:00.005-06:00

TODAY'S MUSIC PICK: RICKY MARTIN - M.A.S.

2011-12-02T13:20:00.000-06:00

TODAY'S TREAT

2011-12-02T13:19:00.001-06:00

WORK OUT TIPS

2011-12-02T13:17:00.001-06:00

LOAD UP YOUR GUNS!

Photography by Keith Munyan

Dumbbell Drills for Bi’s, Tri’s & Forearms

Isolating muscles when weight training is the first step in developing them to their potential. The tension provided during the repetitions forces fiber growth. A strategy of combining isolation and tension forces maximal gains.
Power/pause reps work particularly well when bombing arms. The isolation is addressed by the various exercises. The tension comes in before and after each repetition, through a flex of the muscle under siege. The following biceps, triceps and forearms workout employs dumbbells. Perform the exercises in this order: biceps, triceps, forearms; biceps, triceps, forearms.

Palms-In Curls

Stand grasping dumbbells palms in at sides. Flex the biceps for a few seconds, then proceed to curl arms up until biceps meet forearms. Pause and again flex the biceps, then lower to starting position. Perform 10 repetitions.

Kickbacks

Grasp a dumbbell with the right hand, the arm bent at a 90-degree angle. Bending over with the left hand on the left knee for support, flex the triceps for a few seconds, then proceed to extend the arm back until straight. Pause and again flex the triceps, then lower to starting position. Perform 10 repetitions with each arm.

Palm-Up Wrist Curls

Sit at the end of a bench grasping a dumbbell palm up with the right hand, forearm on thigh and hand over knee. Flex the forearm for a few seconds, the proceed to curl the wrist as high as possible. Pause and again flex the forearm, then lower to starting position. Perform 10 repetitions with each arm.

Isolation Curls

Sit at the end of a bench grasping a dumbbell with the right hand just off the ground, elbow against inner thigh and left hand on left thigh for support. Flex the bicep for a few seconds, then proceed to curl arm up until bicep meets forearm. Pause and again flex the bicep, then lower to starting position. Perform 10 repetitions with each arm.

Double-Arm Rear Curls

Sit grasping a dumbbell overhead with both hands.
Flex the triceps for a few seconds, then proceed to lower the weight behind you until biceps meet forearms. Pause and again flex the triceps, then raise to
starting position. Perform 10 repetitions.

Palms-Down Wrist Curls

Kneel at a flat bench grasping dumbbells palms down, with forearms on the pad and hands over the edge. Flex the forearms for a few seconds, the proceed to curl wrists as high as possible. Pause and again flex the forearms, then lower to starting position. Perform 10 repetitions.

A VISIT TO THE CHAOSMEN (VINTAGE EDITION)

2011-12-02T13:01:00.002-06:00

TODAY'S MUSIC PICK: R.I.O. - LIKE I LOVE YOU

2011-12-01T13:13:00.000-06:00

AUSSIEBUM PRESENTATION

2011-12-01T13:10:00.000-06:00

TODAY'S TREAT

2011-12-01T13:05:00.001-06:00

WORK OUT TIPS

2011-12-01T13:02:00.001-06:00

FIRE UP YOUR GUNS!

Photography by Jason Ellis

SINGLE- & DOUBLE-ARM EXERCISES FOR SUPERIOR STRENGTH & SIZE

Singles and doubles can be played in the weightroom as well as on the tennis court. Single-arm and double-arm exercises are effective muscle builders, and even more so when combined. In the following arms workout, 10 single-arm and double-arm drills are illustrated. Perform sets with the single-arm exercises first, followed by the double-arm moves. This strategy forces each arm to work hard solo, then the arms combine efforts when fatigued.

Rear Curls

Stand grasping a dumbbell overhead in the left hand. Proceed to lower it behind the head. Pause, then return to starting position. Perform 10-repetition sets with each arm.

Kickbacks

Kneel on a flat bench grasping a dumbbell palm in with the left hand, the arm bent at a 90-degree angle. Proceed to extend the weight out behind you. Pause, then return to starting position. Perform 10-repetition sets with each arm.

Front Curls

Sit grasping dumbbells palms in at sides. Proceed to curl the left one up, twisting the wrist so it faces back at the top. Pause, then return to
starting position. Perform 10-repetition sets with each arm.

Concentration Curls

Grasp a dumbbell palm in with the right hand just off the floor, with the left hand on the left thigh for support. Proceed to curl the weight up. Pause, then return to starting position. Perform 10-repetition sets with each arm.

Hammer Curls

Stand grasping dumbbells palms in at sides. Proceed to curl the right arm up, keeping the wrist facing in. Pause, then return to starting position. Perform 10-repetition sets with each arm.

Preacher Curls

Sit at a preacher curl station grasping handles palms up. Proceed to curl arms up until at 90-degree angles. Pause, then return to starting position. Perform 10 repetitions. ?

Front Curls

Stand grasping a barbell palms up in front of thighs. Proceed to curl it up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions.

Dips

Grasp a bench behind you palms forward with your feet on a bench in front and a weight plate on your thighs. Proceed to lower until arms are bent at 90-degree angles. Pause, then return to starting position. Perform 10 repetitions.

Cable Pressdowns

Stand grasping short bar with
both hands high. Proceed to press down until arms are straight. Pause, then return to starting position. Perform 10 repetitions.

Hammer Curls

Stand grasping dumbbells palms in at sides. Proceed to curl both arms up, keeping the wrists facing in. Pause, then return to starting position. Perform 10 repetitions.

A VISIT TO THE CHAOSMEN

2011-12-01T12:42:00.001-06:00

TODAY'S MUSIC PICK

2011-11-29T23:01:00.001-06:00

TODAY'S TREAT

2011-11-29T12:44:00.002-06:00

WORK OUT TIPS

2011-11-29T12:39:00.000-06:00

PUMP UP YOUR PECS!

Photography by Keith Munyan

Fast Fixes for Hard Results

Chiseled abs signify
superior conditioning,
but a big, intimidating
chest shows off a man's
power, strength & virility.

All men may be created equal in theory, but in reality once genetics and training are factored in there is a wide disparity in one man's strength and size compared to another. You can't change your genetic makeup, but you can maximize potential with smart training. To develop eye-popping pectorals, you can't beat resistance exercises. The following workout comprises a complete chest-building program. Perform the circuit once or twice. For optimum results, work the chest three times a week.

Medium-Grip Bench Presses

Lie on a flat bench grasping a barbell with a medium grip just above the chest. Proceed to press the bar up to arms' length. Pause, then return to starting position.

Wide-Grip
Bench Presses

Lie on your back on a flat bench grasping a barbell with a wide grip just above the chest. Proceed to press the bar up to arms' length. Pause, then return to starting position.

Dips

Hold yourself erect at a dip station, with arms straight. Proceed to lower until arms are bent at 90 degrees. Pause, then return to starting position.

Barbell Pullovers

Lie on a flat bench grasping a barbell with a medium grip at arms' length above the chest. Proceed to lower the bar behind you in a semicircular manner until behind the head. Pause, then return to starting position.

Flat Bench Presses

Lie on a flat bench grasping
dumbbells palms out by shoulders. Proceed to press the weights
up to arms' length. Pause, then return to starting position.

Decline Bench Presses

Lie on a decline bench grasping dumbbells palms out by shoulders. Proceed to press the weights up to arms' length. Pause, then return to starting position.

Incline Bench Presses

Lie on an incline bench grasping dumbbells palms out by shoulders. Proceed to press the weights up to arms' length. Pause, then return to starting position.

Dumbbell Pullovers

Lie on a flat bench grasping a dumbbell with both hands at arms' length above the chest. Proceed to lower the weight behind you in a semicircular manner until behind the head. Pause, then return to starting position.

A VISIT TO THE CHAOSMEN

2011-11-29T12:14:00.002-06:00

WORK OUT TIPS

2011-11-15T10:47:00.000-06:00

PACK ON MUSCLE!

Photography by Jason Ellis
Credit: Keith Munyan (for sidebar shot)

Dual Dumbbell Regimens to GET RIPPED for 2012

Isn’t it time you finally got back in shape? It’s not too late you know. As a matter of fact, there will never be a better time than now, simply because you’ll never be this young again, and the less wear and tear on your body the easier it is to whip it into condition. Of course transforming from scrawny to brawny or fat to fit takes time and effort, though perhaps not as much as you think. What we offer here are two dumbbell workouts that attack muscles from differing angles. Hit the weights every other day, alternating the routines. Perform two sets of 10 repetitions foe each maneuver. Start now and make 2010 the best year of your life!

Side Lunges

Stand grasping dumbbells palms in at sides. Keeping the back straight and head up, proceed to step and lunge to the right, lowering until the right thigh is parallel to the floor. Pause, then rise to starting position and next lunge to the left. Perform alternate repetitions.

Seated One-Legged Toe Raises

Sit on a bench holding a dumbbell on the right thigh, with the right foot on a raised object. Beginning with the heel lower than the toe, proceed to rise up one toes. Pause, then lower to starting position. Perform a set, then switch the weight to the left thigh for another set.

Seated Palms Down Wrist Curls

Sit at the end of a bench grasping dumbbells palms down over knees, with forearms on thighs and wrists bent down. Proceed to curl the weights up as high as possible. Pause, then lower to starting position.

Bent-Over Rows

Grasping two dumbbells, bend over and lower then a few inches from the floor. Keeping the upper body stationary and the legs slightly bent, proceed to pull the weights up to the sides of the chest. Pause, then lower to starting position.

Seated Extensions

Sit bent over at the end of a bench grasping dumbbells palms in with arms bent. Proceed to extend weights out behind you until arms are straight. Pause, then return to starting position.

Straight-Arm Pullovers

Lie on your back on a bench grasping a dumbbell above the chest with both hands. Proceed to lower the weight behind you in a semicircular manner until arms are parallel to the floor. Pause, then return to starting position.

Supine Curls

Lie on your back on a bench grasping dumbbells palms up, with arms almost straight. Proceed to curl the weights up until biceps meet forearms. Pause, then lower to starting position.

Lateral Raises

Sitting erect at the end of a bench grasping dumbbells at sides. proceed to raise them out to sides until arms are parallel to the floor. Pause, then lower to starting position.

Front Lunges

dumbbells palms in at sides. Keeping the back straight and head up, proceed to step and lunge forward with the left leg, lowering until the left thigh is parallel to the floor. Pause, then rise to starting position and next lunge with the right leg. Perform alternate repetitions.

One-Legged Toe Raises

Stand grasping a dumbbell palm in with the left hand, with the left foot on a raised surface and the right foot slightly raised. Grasping a stationary object for support with the right hand, proceed to rise up on the toes of the left foot. Pause, then lower to starting position. Perform a set, then switch the weight to the right hand and do another set for the right calf.

Seated Palms Up Wrist Curls

Sit at the end of a bench grasping dumbbells palms up over knees, with forearms on thighs and wrists bent down. Proceed to curl the weights up as high as possible. Pause, then lower to starting position.

Stiff-Legged Deadlifts

With dumbbells on the floor by your feet, bend over and grasp them, keeping legs straight. Pro- ceed to pull them up a few inches, pause, then rise to standing position. Pause, then lower the weights back to the floor and rise to starting position.

Standing Rear Curls

Stand grasping a dumbbell overhead with both hands. Proceed to lower the weight behind the head. Pause, then return to starting position.

Bench Presses

Lie on your back on a bench grasping dumbbells palms out by shoulders. Proceed to press the weights up to arms’ length. Pause, then lower to
starting position.

Front Curls

Stand grasping dumbbells palms out at sides. Proceed to curl the weights up until biceps meet forearms. Pause, then lower to starting position.

Palms-Out Presses

Stand grasping dumbbells palms out above shoulders. Proceed to press the weights overhead. Pause, then lower to starting position.

NEXT DOOR BUDDIES

2011-11-15T10:18:00.002-06:00

WORK OUT TIPS

2011-09-08T13:19:00.001-05:00

A WEIGHT-FREE POWER-UP

by William Wilson, C.S.C.S.
Photography by Keith Munyan

LOWER-BODY WORKOUT

Dumbbells and barbells allow you to train inside or outside since they're portable, but you can't very well throw a cable contraption into your car to go work out in the park. And quite a few leg exercises are cable-driven. The answer? Ankle weights. These strap-on devices provide a solid extra jolt to standard exercises. Pick up a pair and get into 'em!

GLUTES & HAMSTRINGS
Pelvic Lifts
Lie on your back with hands palms down at sides, knees bent and feet flatl. Proceed to lift your pelvis until the thighs are aligned with the upper body. Hold the position briefly, squeezing buttocks together, then lower to the floor. Perform five repetitions.

HIPS, KNEES & THIGHS
Balance Squats
Stand facing a chest-high object, with a bench or other raised surface a few feet behind you. Hold the object in front and place your right foot on the bench behind you. Proceed to squat down until the left thigh is almost parallel to the ground. Hold the position briefly, then rise. Perform five repetitions, then switch leg positions for another set.

ABDUCTORS & GLUTES
Lateral Leg Raises
Stand adjacent to a stationary object on your left, and grasp it with the left hand for support. Beginning with legs together, proceed to raise the right leg out to the side as high as possible. Hold the position briefly, then lower. Perform five repetitions, then switch arm and leg positions for another set.

THIGHS & HAMSTRINGS
Front Lunges
Stand with hands at sides and feet together. Proceed to step forward with the left leg, lowering until the thigh is almost parallel to the ground. Hold the position briefly, then push back to starting position. Perform the next repetition with the right leg, and complete five alternating repetitions with each leg.

HIPS & THIGHS
Bent-Leg Extensions
Stand adjacent to a stationary object on your left, and grasp it with the left hand for support. Beginning with legs together, proceed to bend and raise the right leg until the thigh is parallel to the floor, then extend the lower leg up and out. Hold the position briefly, then lower to starting position and perform the next repetition with the left leg. Complete five alternating repetitions with each leg.

ADDUCTORS & THIGHS
Inside Leg Raises
Lie on your left side, supporting your head in the left hand, with the left leg straight out and the right foot in front of the left thigh. Proceed to raise the left leg up as high as possible. Hold the position briefly, then lower. Perform five repetitions, then lie your right side for a set with the right leg rising.

GLUTES
Prone Bent-Leg Raises
Lie face down with the left leg bent at a 90-degree angle and the foot flexed. Proceed to raise the bent leg. Hold the position briefly, then lower to starting position. Perform five repetitions, then switch leg positions for a set with the right leg.

COLT STUDIO GROUP

2011-09-08T12:58:00.002-05:00

WORK OUT TIPS

2011-09-01T13:47:00.000-05:00

STRETCH BANDING

By Wayne Levitt, C.S.C.S.
Photography by Keith Munyan

A QUICK PUMP

Some men just can’t stand a sweaty weightroom. But since they want to stay in decent shape, here’s a worthy stretch band workout you can do anywhere. Exercises can be performed at home, at work, on the road, at the beach or wherever you happen to be. The set boosts muscular strength and stamina. Do 10 reps of each exerise. Perform three times weekly.

BACK

Sit on the ground grasping both ends of a stretch band, with the middle under both feet. Keeping the back and legs straight, proceed to pull back as far as possible. Pause, then return to starting position.

FOREARMS

Stand grasping one end of a stretch band in the right hand palm back, with the other end under the right foot. Proceed to curl the arm up until the palm faces forward at the top. Pause, then return to starting
position. Perform a set with each arm

THIGHS

Lie face down with a tied stretch band around the ankles. Proceed to pull legs apart 12 to 16 inches. Pause, then return to starting
position.

SHOULDERS

Stand grasping a stretch band in both hands overhead. Keeping the arms straight, proceed to pull arms down
and out to sides until parallel to the ground. Pause, then raise to starting position.

BICEPS

Stand grasping one end of a stretch band in the right hand, palm up, with the other end under the right foot. Proceed to curl the arm up until bicep meets forearm. Pause, then return to starting position. Perform sets with each arm.

LUCAS KAZAN

2011-09-01T13:36:00.002-05:00

WORK OUT TIPS

2011-08-31T13:45:00.000-05:00

AN ABS & OBLIQUES SWISS BALL

By Wayne Levitt, C.S.C.S.
Photography by Keith Munyan

INCREDIBLE ABS. Rock-hard obliques. A midsection that draws gasps. It can be yours, but of course there’s a price to pay, in time and effort. The great thing about exercising your abs and obliques is that no matter what the ultimate goal, each and every repetition helps to trim the fat, and for a man, whose fat tends to gathers around the belly, that’s a vital health benefit. The following stomach-toning workout utilizes a Swiss ball, which forces you to balance correctly for each maneuver, contracting the abs hard. Try it, you’ll see

OBLIQUES
Arm Swings
Lie with your upper back on the ball, hands clasped with arms extended straight up and legs bent at 90-degree angles. Proceed to swing arms to the right until parallel to the ground. Pause, then return to starting position and next swing arms to the left. Perform 15 alternating repetitions to each side.

HIPS, KNEES & THIGHS
Hip Raises
Lie face up with hands on hips, legs bent and the back against the ball. Proceed to raise hips until the upper body and thighs align. Pause, then return to starting position. Perform 15 repetitions.

ARMS & OBLIQUES
Arm Raises
Support yourself face down with legs on the ball and arms straight. Proceed to raise the left arm, feeling the left side of the abs contract. Pause, then return to starting position and next raise the right arm. Perform 15 alternating
repetitions with each arm.

ABDOMINALS
Forward Rolls
Kneeling a few feet from the ball, clasp hands and place forearms on the ball. Beginning with legs bent at a 90-degree angle, proceed to slowly roll forward until upper body and thighs are almost but not quite aligned. Then bring knees forward to the starting position. Perform 15 repetitions.

ABDOMINALS
Balance Crunches
Lie with your back on the ball, hands behind head and legs bent at 90-degree angles. Proceed to raise the upper body a few inches. Pause, then return to starting position. Perform 15 repetitions.

ABDOMINALS
Reverse Leg Lifts
Reverse Leg Lifts
Lie face down with the ball in the middle of your body. With forearms balancing your upper body, palms down, proceed to lift legs off the ground. Pause, then return to starting position. Perform 15 repetitions.

FALCON STUDIOS

2011-08-31T13:31:00.004-05:00

WORK OUT TIPS

2011-08-30T11:41:00.001-05:00

8 GREAT MUSCLE-BUILDING STRATEGIES

by Wayne Levitt, C.S.C.S.

Attention all you weightroom warriors who perform the same exercises over and over. Here are eight of the best training methods. Each is illustrated with an exercise for a specific muscle. Each principle, however, can be applied to most other muscles. We recommend that you review the principles now, then try one at a time during weight-training sessions. Many of the principles are stressful, so you must scale down on weight poundages lifted. Sets and reps should also be closely monitored. Be aware that you won’t like or take to every principle. And some principles won’t work for every muscle group. It’s the variations that are key, and between eight principles, eight muscle groups and any number of exercises, you can be doing new and stimulating maneuvers for years to come.

PARTIAL REPETITIONS
SHOULDERS — Dumbbell Military Presses
For this principle you perform a standard up-and-down set of repetitions
(1 & 2). Upon finishing the last rep, you instead continue, performing reps
halfway (3). You continue until you cannot do a single rep more. It’s better to
use light or medium weights so as not to strain at any time.

UP & DOWN THE RACK
BICEPS — Single-Arm Dumbbell Curls
You begin with a light weight and do three repetitions. A small amount of weight is then added (‘going up the rack’) for three more reps. This continues until the heaviest weight is used. Upon completion of this set, you move back ‘down the rack,’ doing mini-sets of progressively lighter weights down to the original weight.

FORCED REPETITIONS
TRAPEZIUS — Single-Arm Dumbbell Upright Rows
A cousin of partial reps, forced reps allow you to continue once muscle exhaustion has been reached. Perform a standard set of any exercise using one arm, like dumbbell upright rows (1 & 2), then use the other hand to help perform a few more reps (3).

NEGATIVE REPETITIONS
FOREARMS — Seated Palms-Up Barbell Wrist Curls
This ‘role reversal’ idea simply puts the emphasis on the lowering of the weight, rather than the usual raising. For example, with the exercise illustrated you begin in what would normally be considered the ‘up’ position, with wrists curled up. Then you lower them slowly, when the muscles under attack produce the most force.

TRISETTING
CHEST — Barbell Bench Presses
Utilizing trisets is simply doing three exercises back-to-back-to-back for one muscle group with little or no rest in between. In the illustrated exercises, a great chest triset is doing five repetitions of close-grip bench press (1), five for medium-grip bench press (2) and five for wide-grip bench press (3). These combine to work the inner, middle and outer chest muscles.

FLEXING
TRICEPS — Seated
Dumbbell Kickbacks
A small but effective change during
repetitions, this involves flexing the muscle being worked. Perform regular repetitions, then at the end of each flex the muscle hard for a few seconds.

POWER PAUSING
THIGHS — Barbell Squats
This involves working with heavy weights and doing the most repetitions you can. You do two or three reps, then rest for up to a minute, do a couple more reps at the same weight, then pause and lift once more.

PYRAMIDING
BACK — Bent-Over Barbell Rows
Another weight-changer, only this time the repetitions change too. You do multiple reps (12-16) with a very light weight, then add weight and do a few less reps. This continues for a total of six sets, until you have a heavy weight with only two reps.

SEAN CODY

2011-08-30T11:16:00.003-05:00

WORK OUT TIPS

2011-08-29T12:29:00.000-05:00

CHISEL KILLER GRID!

Photography by Victor Sotelo

A 12-Step Program for Mind-Blowing Abs & Obliques

It’s repetitive to write and it must be just as numbing to continually read, but the importance just won’t go away. If you will only do a little hard exercise, do it for your midsection. Too many men’s stomach areas are out of control, bulging with excessive fat and increasing their risks for serious medical problems. It’s a shame that a man’s fat gathers in his belly, taxing the heart and other vital organs, but that won’t change. That’s why no matter what else is in each issue of Men’s Workout, one comprehensive section will always be devoted to abdominals/obliques hardening, streamlining and defining.

This feature offers a 12-step program. No weights or equipment is necessary, so you can do the exercises at home, in the gym, or anywhere else you have a few minutes free. While striving to achieve ripped abs is a noble challenge, the real goal should be to shed flab and tighten up as best you can. A flat stomach also supports the low back, helping it stay pain-free. What else could you want from a workout?

Legs-Crossed Crunches

Lie on your back with hands behind head and legs raised and bent at
90 degrees, one leg over the other. Proceed to raise the head and shoulders off the ground. Pause, then lower to starting position. Perform 25 repetitions.

Flutter Kicks

Lie on your back with arms crossed over the chest and legs slightly raised. Proceed to open legs and extend the left over the right. Without pausing, then open again and extend the right over the left. Perform 25 alternating repetitions each way.

Legs-Raised Crunches

Lie on your back with hands behind head and the legs off the ground, slightly bent. Proceed to raise the head and shoulders off the ground. Pause, then lower
to starting position. Perform 25 repetitions.

V-Ups

Lie on your back with arms behind head and legs out together, all limbs slightly off the ground. Proceed to simultaneously raise legs and extend hands to feet. Pause, then lower to starting position. Perform 25 repetitions.

Hanging Leg Raises

Grasp an overhead bar with a medium grip palms forward. Proceed to bend and raise legs until thighs are parallel to the ground. Pause, then return to starting position. Perform 25 repetitions.

Leg Raises

Lie on your back with hands palms down at sides and the head and legs slightly raised. Proceed to raise legs until perpendicular to the ground. Pause, then lower to starting position. Perform 25 repetitions.

Knee Pull-Ins

Lie on your back with hands palms down at sides and the head and legs slightly raised. Proceed to pull knees in toward the chest. Pause, then return to starting position. Perform 25 repetitions.

Bike Twists

Sit on your butt with hands behind head and legs bent and raised. Proceed to twist to the right, extending the left elbow to the rising right knee. Then twist to the left, extending the right elbow to the rising left knee. Perform 25 alternating repetitions to each side.

Side Crunches

Lie on your back with the right hand behind the head and the left foot over the raised right knee. Proceed to raise the head and shoulders off the ground and extend the right elbow to the left knee. Pause, then return to starting position. Perform 25 repetitions, then switch arm and leg positions for another set.

COBRA STRETCH

Lie face down with hands palms down by shoulders. Proceed to push up to arms’ length, arching the back. Pause, then return to starting position. Perform 25 repetitions.

NEXT DOOR MALE

2011-08-29T12:06:00.002-05:00

WORK OUT TIPS

2011-08-25T09:38:00.000-05:00

SUPERSIZE YOUR BI’S & TRI’S

Photography by Keith Munyan

Try Our Metal Muscle-Up

A truly dazzling pair of arms must have a proportionate balance between the biceps and triceps muscles. Thus, each part of the arm needs to be worked equally with the other. Arm workouts provide instant satisfaction since the muscles peak in plain view.

We’ve developed a biceps/triceps routine that will help your arms grow in size and strength. Employing the use of cables exclusively, the program is taxing and should therefore be performed only once a week. It is based on working each arm separately for one set with a challenging weight, then combining arms to work together with a light weight for multiple repetitions.

Four biceps exercises and four tricep exercises comprise the routine, with a biceps set followed by one for triceps, then back to biceps, etc. Begin the session with a single-arm biceps exercise. Use a poundage that is difficult but one in which you can perform eight repetitions maintaining perfect form. After each arm works alone, proceed immediately to a biceps exercise for both arms, using a light weight and completing reps to exhaustion. Take a short break, then do exercises for the triceps following the same parameters.

Standing Single-Arm Curls

Stand grasping the handle attached to a low cable with your right hand, palm up, the arm extended. Keeping the upper arm stationary, and using a significant weight, proceed to curl the arm up. Pause, then lower to starting position. Perform eight repetitions, then switch arms for another set. Upon completion, move immediately to Squatting Concentration Curls.

Squatting Concentration Curls

Squat facing the machine and grasp a short bar attached to a low cable with both hands, palms up. With elbows on thighs and using a light weight, proceed to curl the bar until forearms meet biceps. Pause, then lower to starting position. Perform repetitions to exhaustion maintaining perfect form. Take a short break, then proceed to a triceps single-arm exercise.

Single-Arm Rear Curls

Sit facing away from the machine and grasp a handle attached to a low cable, palm up in the right hand. Beginning with the arm extended up, and using a significant weight, proceed to curl the arm down behind the head, keeping the upper arm stationary. Pause, then raise to starting position. Perform eight repetitions, then switch arms for another set. Upon completion, move immediately to Double-Arm Pressdowns.

Double-Arm Pressdowns

Stand facing the machine and grasp a short bar attached to a high cable with both hands palms down. Keeping the upper arms stationary and using a light weight, proceed to press the bar down to arms’ length. Pause, then return to starting position. Perform repetitions to exhaustion maintaining perfect form. Take a short break, then proceed to a biceps single-arm exercise.

Lying Single-Arm Curls

Lie on your back with the head close to the machine and grasp a handle attached to a high cable with the left hand. Keeping the upper arm stationary and using a significant weight, proceed to curl the arm until forearm meet biceps. Pause, then return to starting position. Perform eight repetitions, then switch arms for
another set. Upon completion, move immediately to Lying Double-Arm Curls.

Lying Double-Arm Curls

Lie on your back with feet close to the machine and grasp a short bar attached to a low cable, palms up. Keeping the upper arms stationary and using a light
weight, proceed to curl the bar until forearms meet biceps. Pause, then lower to starting position. Perform repetitions to exhaustion maintaining perfect form. Take a short break, then proceed to a triceps single-arm exercise.

Kneeling Curls

Kneel to the side of the machine and grasp a handle attached to a high cable with the left hand, palm up. Keeping the upper arm stationary and using a significant weight, proceed to straighten the arm. Perform eight repetitions, then switch arms for another set. Upon completion, move immediately to Standing Extensions.

Standing Extensions

Stand facing away from the machine and grasp a short bar attached to a high cable with both hands, palms down. Keeping the upper arms stationary and using a light weight, proceed to straighten arms out parallel to the floor. Pause, then return to starting position. Perform repetitions to exhaustion maintaining perfect form.

HOT HOUSE

2011-08-25T09:13:00.004-05:00

WORK OUT TIPS

2011-08-23T13:40:00.000-05:00

GET YOUR WHEELS MOVING

Photography by Keith Munyan

6 Drills for Killer Quads

FLAT-FOOTED SQUATS

BALANCE SQUATS

STEP-UPS

SQUAT JUMPS

FREEHAND SIDE LUNGES

Stand with hands on hips. Proceed to step to the right and lower until the thigh is almost parallel to the floor. Pause, then return to starting position and next step to the left.

FREEHAND FRONT LUNGES

VISCONTI TRIPLETS

2011-08-23T13:02:00.002-05:00

WORK OUT TIPS

2011-08-12T13:00:00.000-05:00

CHISEL KILLER GRID!

Photography by Victor Sotelo

A 12-Step Program for Mind-Blowing Abs & Obliques

Legs-Crossed Crunches

Flutter Kicks

Legs-Raised Crunches

V-Ups

Hanging Leg Raises

Grasp an overhead bar with a medium grip palms forward. Proceed to bend and raise legs until thighs are parallel to the ground. Pause, then return to starting position. Perform 25 repetitions.

Leg Raises

Knee Pull-Ins

Lie on your back with hands palms down at sides and the head and legs slightly raised. Proceed to pull knees in toward the chest. Pause, then return to starting position. Perform 25 repetitions.

Bike Twists

Side Crunches

COBRA STRETCH

Lie face down with hands palms down by shoulders. Proceed to push up to arms’ length, arching the back. Pause, then return to starting position. Perform 25 repetitions.

NEXT DOOR MALE

2011-08-12T12:25:00.002-05:00

WORK OUT TIPS

2011-08-10T11:57:00.001-05:00

GET FIT FAST!

Photography by Keith Munyan

These Dumbbell Drills Take Just 15 Minutes

You can perform a decent total-body dumbbells workout in 15 minutes—guaranteed! All you need is a set of weights and a bench and you’re in business. The following seven exercises hit all the major muscles, and each maneuver is performed for a minute. That gives you time to rest a bit and get set for the next exercise. Use weights you can handle for all the exercises so you don’t have to change to heavier or lighter dumbbells.

Front Lunges

Stand grasping dumbbells palms in at sides. Keeping the back straight and head up, proceed to step forward with the right leg, lowering until the thigh is parallel to the floor. Pause, then return to starting position and next step forward with the left leg. Per- form alternating repetitions with each leg for a minute.

Palm-Up Wrist Curls

Sit at the end of a bench grasping a dumbbell palm up in the left hand, with
the forearm on the thigh. Beginning with the wrist bent down, proceed to curl it as high as possible. Pause, then lower to starting position. Perform repetitions for a minute, then switch the weight to the right hand for another minute.

Front Curls

Stand grasping dumbbells at sides. Proceed to curl the right arm up until bicep meets forearm. Pause, then lower to starting position and next curl the left arm up. Perform repetitions for a minute. ?

Side Bends

Stand grasping a dumbbell palm in with the left hand, with the right hand on the hip. Proceed to bend to the right, then to the left. Perform repetitions for a minute.

Military Presses

Sit grasping dumbbells palms out above shoulders. Proceed to press them overhead. Pause, then lower to starting position. Perform repetitions
for a minute.

Bench Presses

Lie on a flat bench grasping dumbbells palms out by shoulders. Proceed to press weights up to arms’ length. Pause, then lower to starting position. Perform
repetitions for a minute.

Overhead Curls

Stand grasping a dumbbell overhead in the left hand. Keeping the upper arm stationary, proceed to curl the weight behind the head. Pause, then return to starting position. Perform repetitions for a minute, then switch the weight to the right hand for another minute.

LUCAS KAZAN

2011-08-10T11:33:00.014-05:00

WORK OUT TIPS

2011-08-02T12:30:00.001-05:00

BUILD A KILLER BODY FAST!

Photography by Jason Ellis

THESE BARBELL & BODYWEIGHT WORKOUTS PROVIDE THE MUSCLE POWER & ENERGY TO KEEP YOUR PHYSIQUE IN PEAK SHAPE FOR LIFE

Almost every guy who has ever lifted a weight has, at one time or another, dreamed of possessing big, brawny muscles. Unfortunately, for most, the quest to achieve an impressively muscled physique is an elusive goal. Only a precious few actually make substantial gains in muscular size, and many simply give up in frustration.

Without question, genetics will affect a person�s propensity to bulk up. Factors such as the percentage of fast-twitch muscle fibers, the length of muscle bellies and androgen-to-estrogen hormonal ratios all influence the amount of muscle that one can ultimately accrue. However, while these factors may limit upward potential, virtually everyone has the capacity to develop a strong, muscular physique, provided they utilize a proper training approach.

Included in this comprehensive feature section are two workouts, one utilizing a barbell and one featuring bodyweight drills. Before each session it is imperative to warm up. Break a good sweat with aerobic exercise, such as riding the stationary bike, jogging or using a stair climber. It is also beneficial to perform an easy warm-up set using very light poundages. This prepares your muscles for the heavy maneuvers that will follow. Between sets, rest for approximately two minutes, or as long as necessary for your heart rate to return to resting levels. Don�t turn a strength workout into an endurance event; doing so will compromise your training capacity and cause you to fall short of your ultimate goal. Only when you feel strong and are able to give it your all should you begin your next set.

In order to maximize growth, your muscles must be stressed beyond their physical capacity. By nature, the human body strives to maintain stability, a phenomenon called homeostasis. If your training intensity doesn�t sufficiently tax your resources, there won�t be enough of a stimulus to force your body from its homeostatic state. Only by progressively overloading your muscles will it be compelled to produce an adaptive response and grow beyond its normal potential.

In exercise performance, the intensity of your effort must be great enough to exceed your body�s work threshold. To accomplish this, you need to take each set to the point of momentary muscular failure, the point at which you are physically unable to perform another rep. This tactic is used for the barbell exercises. Make sure, though, that your mind isn�t giving up before your body. The extreme discomfort associated with intense training can cause an individual to quit before muscular failure actually is reached. To achieve optimal results, you must push past the pain threshold and completely fatigue your target muscles.

Contrary to popular belief, weight training doesn�t build your muscles, it breaks them down. Adaptations to these stresses take place during rest. Provided that you have trained hard enough to stimulate muscular gains, your body will use the recovery period to repair, replenish and regenerate itself, growing bigger and stronger in the process.

Perform the barbell workout twice weekly, and the less-stressful bodyweight routine two or three times a week. On the other days you can do extra aerobic exercise and/or play sports. The combination will upgrade your strength, stamina and energy. And that�s the point!

Front Curls

Stand grasping a barbell palms up in front of thighs. Proceed to curl it up until biceps meet
forearms. Pause, then return to starting position. Perform 10 repetitions.

Rear Curls

Stand grasping a barbell overhead with a close grip. Proceed to lower it behind the head. Pause, then return to starting position. Perform 10 repetitions.

Upright Rows

Stand grasping a barbell palms back against thighs with a close grip. Proceed to pull it up under the chin, extending elbows out. Pause, then return to
starting position. Perform 10 repetitions.

Military Presses

Stand grasping a barbell palms up at the top of the chest with a wide grip. Proceed to press it overhead. Pause, then return to starting position. Perform 10 repetitions.

Bent-Over Rows

Bend over grasping a barbell inches off the ground with a wide grip. Keeping the back straight and knees bent, proceed to pull the bar up to the chest. Pause, then return to starting position. Perform 10 repetitions.

Squats

Stand grasping a barbell on the upper back with legs wide apart. Keeping the back straight and head up, proceed to squat until legs are bent at
90-degree angles. Pause, then return to starting position. Perform 10 repetitions.

Lunges

Grasping a barbell on the upper back, step forward with the right leg. Proceed to lower until the right thigh is parallel to the ground. Pause, then return to starting position. Perform 10 repetitions, then switch leg positions for another set.

Reverse-Grip Curls

Stand grasping a barbell palms down in front of thighs. Proceed to curl it up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions.

Trunk Twists

Stand grasping a barbell on the upper back, with feet shoulder-width apart. Proceed to twist the upper body to the right. Pause, then twist to the left. Perform 10 alternating repetitions to each side.

Leg Raises

Sit on a step with legs off the ground, with hands grasping the step. Proceed to raise the legs and pause several seconds, flexing the abs, before returning to starting position. Perform 12 repetitions.

Elevated Push-Ups

Align in a push-up position with legs higher than the body and arms bent at 90-degree angles. Proceed
to push up to arms’ length. Pause, then return to
starting position. Perform 12 repetitions.

Dips

Grasp bars at side with arms almost straight and feet off the ground. Proceed to lower your body until arms are bent at 90-degree angles. Pause, then return to starting position. Perform 12 repetitions.

Wide-Grip Push-Ups

Align in a push-up position with arms bent at 90-degree angles and hands wide apart. Proceed to push up to arms’ length. Pause, then return to starting position. Perform 12 repetitions.

Side Leg Raises

Lie on your right side, leg over leg, with the raised upper body supported on the right forearm. Proceed to
raise the left leg and pause for a few seconds before returning to starting position. Perform 12 repetitions,
then turn on your left side for another set.

Leg-Raised Twists

Sit on your buttocks with legs raised and bent and hands behind head. Proceed to twist to the right. Pause, then twist to the left. Perform 12 alternating repetitions to each side.

Front Lunges

Standing with hands on hips, proceed to step forward with the right leg and lower until the thigh is parallel to the ground. Pause, then return to starting position and next step forward with the left leg. Complete 12 alternating repetitions with each leg.

KRISTEN BJORN

2011-08-02T11:30:00.005-05:00

WORK OUT TIPS

2011-07-31T20:02:00.001-05:00

BUTT OUT!

Photography by Keith Munyan

Exercises to Fortify Your Glutes

Gloriously defined glutes do more than fill jeans to perfection. They help provide the lower-body strength needed for success in sports requiring balance. The buttocks need to be flexed on a fairly regular basis to ensure maximal strength and firmness. The exercises illustrated are all you’ll ever need to max out your glutes. Both weight- and weight-free maneuvers are included. Put a butt workout front and center once a week, or add a few of the moves to your regular lower- or total-body routine.

BARBELL SQUATS

Stand erect grasping a barbell on the upper back, with feet shoulder-width apart. Keeping the back straight and head up, proceed to squat until thighs are almost but not quite parallel to the floor.Pause, then rise to starting position. Perform eight repetitions.

GOOD MORNINGS

Stand grasping a barbell on your upper back, with feet about a foot apart. Keeping knees slightly bent, proceed to lower the upper body until almost but not quite parallel to the floor. Pause, then rise to starting position. Perform eight repetitions.

BARBELL LUNGES

Stand erect grasping a barbell on the upper back, with feet shoulder-width apart. Keeping the back straight and head up, proceed to step forward with the right leg, lowering until the thigh is almost parallel to the floor. Pause, then return to starting position and next step forward with the left leg. Perform eight alternating lunges with each leg. ?

REAR LEG THRUSTS

Kneel on all fours, with the back straight and head up. Proceed to raise and extend the right leg out behind you. Pause, then lower to starting position and next raise and extend the left leg. Perform eight alternating repetitions with each leg.

SIDE LEG RAISES

Kneel on all fours, with the back straight and head up. Proceed to raise and extend the bent left leg out to the side. Pause, then lower to starting position and next raise and extend the right leg. Perform eight alternating
repetitions with each leg.

HIP RAISES

Lie on the floor on your back, with legs bent, feet flat and arms flat out at sides, palms down. Proceed to raise hips until the upper body is aligned with the thighs. Pause and squeeze buttocks, then lower to starting position. Per- form eight
repetitions.

REAR LEG EXTENSIONS

Stand facing a stationary object and grasp it at arms’ length. Proceed to raise the right leg back behind you, squeezing buttocks. Pause, then lower to starting position and raise the left leg. Perform eight alternating extensions with each leg.

A VISIT TO THE CLUB INFERNO DUNGEON AND HOT HOUSE

2011-07-31T19:05:00.003-05:00

WORK OUT TIPS

2011-07-27T12:05:00.001-05:00

CHEST IN TIME!

Photography by Keith Munyan

A Power Pecs Program

This chest workout centers around barbell bench grip variations. Simply pressing a barbell overhead while on a flat bench will build decent strength and size, but varying the bench angle and grips will lead to optimum results. Try them on for size!

MEDIUM-GRIP INCLINE BENCH PRESS

Lie on your back on a flat bench with feet on the floor and grasp a barbell with a medium grip at chest level

(A). Proceed to press the bar up to arms’ length

(B). Pause, then lower to starting position. Perform four repetitions, then switch to a wide grip

(C), hitting the outer and upper chest, for four reps, and a close grip

(D), working the inner chest, for the final four reps.

UMEDIUM-GRIP DECLINE BENCH PRESS

Lie on your back on a decline bench with your head at the low end and grasp a barbell with a medium grip
at chest level

(A). Proceed to press the bar up to arms’ length

(B). Pause, then lower to starting position. Perform four repetitions, then switch to a wide grip

(C), hitting the outer and upper chest, for four reps, and a close grip

(D), working the inner chest, for the final four reps.

MEDIUM-GRIP DECLINE BENCH PRESS

Lie on an incline bench with feet flat on the floor and grasp a barbell with a medium grip at the top of the chest

(A). Proceed to press the bar up to arms’ length

(B). Pause, then lower to starting position. Perform four repetitions, then switch to a wide grip

(C), hitting the outer and upper chest, for four reps, and a close grip

(D), working the inner chest, for the final four reps.

MEDIUM-GRIP FLAT BENCH PULLOVER

Lie on your back on a flat bench with feet on the floor and grasp a barbell with a medium grip at arms' length above the chest

(A). Proceed to lower the bar in a semicircular manner over your head

(B). Pause, then raise to starting position. Perform four repetitions, then switch to a wide grip

(C), hitting the outer and upper chest, for four reps, and a close grip

(D), working the inner chest, for the final four reps.

CHAOSMEN

2011-07-27T11:28:00.005-05:00

WORK OUT TIPS

2011-07-25T14:56:00.001-05:00

GET FIT MY WAY!

Photography by Jason Ellis

Burn Fat & Build Muscle With These Simple Steps

You may not know my name but if you’ve been checking out Men’s Workout the last few years you definitely know my face and body. I’m James Ellis, and I’ve been on the cover and inside a bunch of issues. I’ve worked out tirelessly for years to get into this kind of shape. Unfor- tunately for most men, the quest to achieve an impressively muscled physique is an elusive goal. Only a precious few actually make substantial gains in muscular size, and many simply give up in frustration.

There are basically two keys to getting pumped. One is resistance training, to grow your muscles and tone them. The second must is burning fat so there’s nothing covering your hard-earned muscles. My go-to workout is the one I’m illustrating here, a total-body barbell routine. I perform it twice a week. One other day a week I do a variety of other resistance exercises, using stretch bands, cables and dumbbells.

For fat burning, I get at least one hour of cardio four times a week. I like to run, ride a bike outside or at the gym, and play basketball. But anything that gets your heart rate up and has you sweating will work fine. My diet isn’t super strict, but I eat as many low-fat foods as possible.

That’s it. The trick is to do all these things as part of your everyday lifestyle. If you can manage that, hopefully I’ll see you on these pages, even if I don’t know your name. Good luck!

Front Curls

Stand grasping a barbell palms up in front of thighs. Proceed to curl the bar up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions.

Upright Rows

Stand grasping a barbell palms down in front of thighs. Proceed to pull the bar up under the chin, extending elbows out to sides. Pause, then return
to starting position. Perform 10 repetitions.

Lying Rear Curls

Lie on your back on a flat bench grasping a barbell at arms’ length. Proceed to lower the bar to just above the forehead. Pause, then return to starting position. Perform 10 repetitions.

Squats

Stand grasping a barbell on the upper back. Proceed to squat until thighs are almost parallel to the ground.. Pause, then return to starting position. Perform 10 repetitions.

Front Lunges

Stand grasping a barbell on the upper back. Proceed to step forward with the right leg and lower until the thigh is parallel to the ground. Pause, then return to starting position and next lunge with the left leg. Perform 10 alternating repetitions with each leg.

Narrow-Grip Bench Presses

Lie on your back on a flat bench grasping a barbell with a close grip just above the chest. Proceed to press the bar up to arms’ length. Pause, then return to starting position. Perform 10 repetitions.

Hammer Curls

Stand grasping a barbell palms down in front of thighs. Proceed to curl the bar up until biceps meet forearms. Pause, then return to starting position. Perform 10 repetitions.

Bent-Over Rows

Bend over grasping a barbell at knee level. Keeping the back straight and knees slightly bent, proceed to pull the bar up to chest level. Pause, then return to starting position. Perform 10 repetitions.

Front Raises

Stand grasping a barbell palms down in front of thighs. Proceed to raise the bar up to chest level, keeping arms straight. Pause, then return to starting position. Perform 10 repetitions.

POWERMEN

2011-07-25T14:39:00.003-05:00

WORK OUT TIPS

2011-07-22T17:37:00.001-05:00

ON THE ATTACK!

Photography by Cory Sorensen & Keith Munyann

An Ex-Commando’s Fitness Tips & Leg-Drive Drills

When survival itself is at stake, one tends to take training just a bit more seriously. Just ask Israeli Dror Okavi, who served three years in his country’s armed forces.

“The world knows how something can happen at any time, and Isrealis try to be prepared, but especially those in the military,” says Okavi. “Being in excellent condition is expected. There is a lot of time given to training. I have always enjoyed it, so it was nothing for me. In fact, I was one of the drill instructors.”

Okavi is still instructing, only now it’s to clients as a personal trainer in Los Angeles. If his military training wasn’t enough, Okavi was also a champion bodybuilder, capturing the Mr. Israel title twice. So he has the knowledge and experience to help all who seek his advice.

“I have found that many trainers ask their clients what they wish to achieve, and then give them a specific program and diet to meet their desires,” he says. “I don’t work that way. In my opinion, there is only one way to get in great shape. And that is to sacrifice mentally and physically. You must eat right, work out hard, sweat a lot and keep up the routine. Then you will be in fine shape. When you have reached that state, then you can fine tune your body for specifics like sports.”

Sweating hard, says Okavi, is the key to health, and not coincidentally, the number one way to get muscles pumping and looking good. “Especially if you want to get your abs showing,” he states. “Regular gym sessions that include sweating tone your body as well as weight training. There are many men in the weightroom who can lift big numbers, but can’t move well and are overweight. They are putting way too much emphasis on pure strength, which they likely don’t need. They are underestimating the importance of stamina and flexibility. Or maybe they’re just too lazy to run or bike. Breathing hard is not fun at the beginning, but as you get into better shape, it can be very rewarding to feel your heart pumping and recovering faster and faster. That is what all men should build up to.”

SQUATS

Stand grasping a pair of dumbbells at your side, with legs shoulder-width apart. Keeping the back straight and head up, proceed to squat until thighs are parallel to the ground. Pause, then rise to starting position. Perform 10
repetitions.

SQUAT JUMPS

Squat grasping dumbbells at sides. Proceed to rise and jump up as high as possible. Upon landing, pause, then lower into the starting position. Perform 10 repetitions.

CALF RAISES

With the balls of your feet on a raised surface, and grasping dumbbells at sides, proceed to rise up on toes. Pause, then lower to starting position. Perform 10 repetitions.

LUNGE JUMPS

Lower into a lunge position with the right leg in front, grasping dumbbells at sides. Proceed to rise and jump up as high as possible. Upon landing, lower with the left leg in front. Perform five alternating repetitions with each leg.

STEP-UPS

Stand grasping dumbbells at sides facing a bench or other suitable object. Proceed to step up on it with the left leg first. At the top, step down with the left leg first. Next step up and down with the right leg first. Perform five alternating repetitions with each leg.

STAIR RUNNING

Find a suitable set of stairs and proceed to run up them at a steady pace. Then step down slowly. Work up to performing for 15 minutes.

SPRINTING

Finally, end the workout with short sprints. Start with 25 yards and work up to 100 yards.

SEAN CODY

2011-07-22T17:21:00.003-05:00

WORK OUT TIPS

2011-07-21T11:05:00.001-05:00

NO GYM, NO PROBLEM!

Photography by Keith Munyan

A Bodyweight Set to Power Up

You can keep your body in decent shape and stymie minor injuries by performing simple weight-free exercises. In this section are just such maneuvers. They address every major muscle group and can be done in just a few minutes, anytime, anywhere. Perform them a couple of times a week. Who knows, maybe you'll decide to get smart and lift a few weights as well!

HAMSTRINGS

Stand with arms overhead and feet wide apart. Proceed to bend at the waist and extend the left hand to the right foot. Pause, then rise and extend the right hand to the left foot. Perform 10 alternating repetitions to each foot.

THIGHS

Stand with hands on hips and legs shoulder-width apart, feet turned out. Keeping the back straight and head up, proceed to lower six or so inches. Pause, then rise to starting position. Perform
10 repetitions.

BACK

Lie on your stomach with hands behind head. Proceed to slowly lift the head, shoulders and feet off the floor. Pause, then lower to starting position. Perform
10 repetitions.

OBLIQUES

Stand with arms at sides and feet wide apart. Proceed to bend to the left, with the left hand sliding down the thigh and the right arm extending over the head. Pause, then return to starting position and perform the next repetition to the other side. Perform 10 alternating bends to each side.

HIPS & GLUTES

Lie on your left side with the right leg over the left. Proceed to raise the right leg. Pause, then lower. Perform 10 repetitions, then turn over for 10 reps with the left leg.

ABDOMINALS

Kneeling on hands and knees, sag the abdominals and back downward. Then proceed to tighten abs and arch the back. Perform 10 repetitions.

SHOULDERS

Begin in a push-up position, but with hands facing each other and elbows out to sides. Proceed to push up to arms' length. Pause, then lower to starting position. Perform 10 repetitions.

BICEPS

Sit with your bent right arm inside the right leg. Place your left hand on your right wrist and provide resistance as you curl the right arm up. Pause, then lower to starting position. Perform 10 repetitions, then switch arm positions for another set.

TRICEPS

Begin with your hands on a chair or other object behind you, arms straight and
body supported on heels. Proceed to slowly lower until upper arms are almost parallel to the floor. Pause, then raise to starting position. Perform 10 repetitions.

CHEST

Stand with arms out to sides, hands fisted. Proceed to cross arms in front of you, right over left. Pause, then return to starting position and on the return cross arms left over right. Perform 10 alternating repetitions each way.

MUSCLE HUNKS

2011-07-21T10:34:00.002-05:00

WORK OUT TIPS

2011-07-20T19:28:00.000-05:00

TIME TO GET OUT!

Photography by Cory Sorensen

A 10-Minute Sweat Breaker

Lots of busy guys love to break a workout sweat, but their schedules often leave little time for formal gym workouts. On days when this is true, you can still manage to exercise with this weight-free circuit. And with the warm weather coming on strong, it's no gym no problem. This quickie provides muscular stimulation and a jolt of cardio, energizing him for the rest of the day. Utilize it when you can?t perform a more comprehensive workout.

SPRINTER STARTS

Support your upper body with hands on the ground at arms’ length, with the right leg straight behind you and
the left leg bent. Proceed to push off the ground and switch leg positions. Perform 20 repetitions.repetitions to each foot.

LIMB CROSSES

Stand with legs together and arms out to sides. Proceed to jump up and cross arms and legs right over left. Jump back to starting position and next cross arms and legs left over right. Perform 20 repetitions.

SIDE JUMPS

Stand with feet together, arms at sides and an object to the side of you. Proceed to jump over the object, bringing arms up in front of you. Upon landing jump back to starting position. Perform 20 repetitions.

PUSH-UPS

Get down into a push up position, with the upper and lower bodies aligned, feet flexed and arms bent at 90-degree angles, palms forward under shoulders and the chest off the ground. Proceed to push up to arms’ length. Pause, then return to starting
position. Perform 20 repetitions.

BACK ARCHES

Lying face down on the ground, proceed to raise extended arms up along with the feet.
Hold for five seconds, then relax. Perform 20 repetitions. ?

SQUATS

Stand with arms overhead, either grasping a rope or holding nothing at
all, with legs wide apart. Proceed to squat until legs are bent at 90-degree angles. Pause, then return to starting position. Perform
20 repetitions.

KRISTEN BJORN

2011-07-20T19:13:00.002-05:00

WORK OUT TIPS

2011-07-19T11:34:00.001-05:00

CHISEL A STEEL- HARD STOMACH!

Photography by Jason Ellis

The ULTIMATE 12-Step-Program for Super-ripped abdominals

How’d you like to showcase phenomenal slabs of abs this summer? You can, you know. Of course there’s a price to pay, in time and effort. The great thing about exercising your abs is that no matter what the ultimate goal, each and every repetition helps to trim the fat, and for a man, who's fat tends to gathers around the belly, that's a vital health benefit. This comprehensive workout presents every abdominal and oblique exercise you'll ever need. There are weight and weight-free exercises. A Swiss ball is utilized, which makes you to stay balanced and forces the midsection muscles to contract hard. That extra effort helps bring out the abdominal definition all men seek. Also included is a heavy weight plate, again for added emphasis. Variety is a key. Like other muscle groups, the abs and obliques need to be stimulated through constantly changing exercises. It's best to do some exercises one day and different ones the next. Some movements put extra emphasis on upper abs and some on lower abs. Some oblique movements include serratus muscles around the rib cage, while others are ab/oblique combinations.

Front Crunches

Lie with your back on a Swiss ball, hands behind head. Proceed
to raise the head and shoulders off the ball. Pause, then return
to starting position. Perform 20 repetitions.

Side Twists

Lie with your back on a Swiss ball, the upper body slightly raised. Proceed to twist to the right. Pause, then return to starting position and next twist to the left. Perform 20 alternating twists to each side.

Side Leg Raises

Lie on your left side, with the upper and lower bodies aligned, supported on the left forearm. Proceed to raise the straight right leg. Pause, then lower to starting position. Perform 20 repetitions, then turn on your right side for 20 reps raising the left leg.

Bicycle Kicks

Lie on your back with hands behind a raised head and legs out, slightly off the floor. Proceed to pull the left knee in and extend the right elbow to meet it. Pause, then return to starting position and next pull the right knee in and extend the left elbow to meet it. Perform 20 alternating repetitions to each side.

Extension Crunches

Lie on your back with legs bent, feet flat and arms extended straight up. Proceed to raise the head and shoulders off the floor. Pause, then return to starting position. Perform 20 repetitions.

Leg Raises

Lie on your back with palms down under buttocks and legs extended out, slightly bent and off the floor. Proceed to raise legs up together. Pause, then return to starting position. Perform 20 repetitions.

Hip Raises

Lie on your back with hands palms down at sides and legs
extended up together. Proceed to raise hips off the floor. Pause, then return to starting position. Perform 20 repetitions.

Sprinter Starts

Lower into a sprinter position with hands palms down in front, one foot forward and one back. Proceed to lift both feet, bringing the back foot forward and extending the forward foot back. Pause, then return to starting position. Perform 20 repetitions each way.

Weight-Plate Extensions

Lie on your back on a Swiss ball grasping a weight plate with both hands. Proceed to twist to the right, extending the plate to that side. Pause, then twist to the left, extending the plate to that side. Perform 20 alternating repetitions to each side.

Weight-Plate Crunches

Lie on your back on a Swiss ball grasping a weight plate with both hands above the chest. Keeping the arms straight, proceed to raise the head and shoulders off the ball. Pause, then return to starting position. Perform 20 repetitions.

Weight-Plate Bends

Stand grasping weight plates in both hands at your sides. Proceed to bend to the left. Pause, then return to starting position and next bend to the right. Perform 20 alternating reps to each side.

Weight-Plate Twists

Stand grasping a weight plate in both hands in front of the chest, with legs wide apart. Proceed to twist to the right. Pause, then twist to the left. Perform 20 alternating repetitions to each side.

CHAOSMEN

2011-07-19T10:29:00.002-05:00

WORK OUT TIPS

2011-07-18T10:42:00.001-05:00

SUN, FUN & FITNESS!

Photography by Keith Munyan

3 No-Sweat Gym-Free Routines

For nine months we preach hitting the gym to pump up your muscles with weights. But we do have a heart, as well as common sense. Few men will spend the majority of their days in weightrooms, and if they do they likely don?t need us showing them what to do. For everybody else, take a break and get to know the following three routines that can be performed under the sun, with results being improved strength, flexibility and energy. Alternate them so you do each twice a week.

CHEST

Get into a push-up position with the body aligned and hands under shoulders. Proceed to push up to arms? length. Pause, then return to starting position. Perform 15 repetitions.

BICEPS

Sit with the right arm extended down, slightly bent, and with the left hand grasping the right wrist. Proceed to curl the arm up as the left hand resists. Pause, then return to starting position. Perform 15 repetitions, then switch arm and hand positions for another set.

TRICEPS

Sit at the edge of a chair or bench and edge forward until your arms are supporting the body. Proceed to lower until arms are bent at 90-degree angles. Pause, then return to starting position. Perform 15 repetitions.

CALVES

Stand with the right foot?s toes on a raised surface and the left foot in the air. Proceed to raise up on toes. Pause, then return to starting position. Perform 15 repetitions, then switch foot positions for another set.

THIGHS

Stand with hands on hips and feet close together. Proceed to step forward with the right leg, and lower until the thigh is parallel to the floor. Pause, then return to starting position and perform the next repetition with the left leg. Complete 15 alternating repetitions with each leg.

SHOULDERS

Stand grasping a stretch band in both hands overhead. Keeping the arms straight, proceed to pull arms down and out to sides until parallel to the floor. Pause, then raise to starting position.

BACK

Sit on the floor grasping both ends of a stretch band, with the middle under both feet. Keeping the back and legs straight, proceed to pull back as far as possible. Pause, then return to starting position.

THIGHS

Lie face down with a tied stretch band around the ankles. Proceed to pull legs apart 12 to 16 inches. Pause, then return to starting position.

FOREARMS

Stand grasping one end of a stretch band in the right hand palm back, with the other end under the right foot. Proceed to curl the arm up until the palm faces forward at the top. Pause, then return to starting position. Perform a set with each arms.

BICEPS

Stand grasping one end of a stretch band in the right hand, palm up, with the other end under the right foot. Proceed to curl the arm up until bicep meets forearm. Pause, then return to starting position. Perform sets with each arm.

BICEPS

SSit upright on the ball grasping dumbbells at sides. Proceed to curl the left arm up, then lower and curl the right arm up. Perform
12 alternating repetitions with each arm.

CHEST

Lie with your back on the ball grasping dumbbells out to sides, with arms slightly bent. Proceed to raise arms up to the top of the chest. Pause, then return to starting position.
Perform 12 repetitions.

TRICEPS

Bend over and place your straight left arm palm down on the ball, with a dumbbell in the hand of the 90-degree-bent right arm. Proceed to extend the weight behind you, straightening the arm. Pause, then return to starting position. Perform 12 repetitions, then switch the weight to the left hand for another set.

BACK

Sitting on the ball, bend over grasping dumbbells just off the ground. Keeping the arms slightly bent, proceed to raise them up and out behind you. Pause, then return to starting position. Perform 12 repetitions. ?

SHOULDERS

Sit upright on the ball grasping dumbbells at shoulder height. Proceed to press them overhead. Pause, then return to starting position. Perform 12 repetitions.

MANIFESTMEN

2011-07-18T10:06:00.002-05:00

WORK OUT TIPS

2011-07-15T12:05:00.001-05:00

PUMP UP YOUR GUNS!

Photography by Keith Munyan

Iso-Tension Reps Pulverize Bi’s
Tri’s & Forearms

Isolating muscles when weight training is the first step in developing them to their potential. The tension provided during the repetitions forces fiber growth. A strategy of combining isolation and tension forces maximal gains. The Iso-tension strategy works particularly well when bombing arms. The isolation is addressed by the various exercises. The tension comes in before and after each repetition, through a flex of the muscle under siege. The following arms workout employs dumbbells exclusively. Perform eight repetitions of each exercise twice weekly.

Single-Arm Curls

Stand grasping dumbbells palms in at sides. Flex the left biceps, then proceed to curl the arm up, twisting the wrist so it faces back at the top. Pause and again flex the biceps, then lower to starting position and next flex and curl the right arm up. Perform 10 alter- nating repetitions with each arm.

Double-Arm Rear Curls

Stand grasping dumbbells overhead in both hands. Flex the triceps, then proceed to lower the weights behind the head. Pause and again flex the triceps, then return to starting position. Perform 10 repetitions.

Single-Arm Hammer Curls

Stand grasping dumbbells palms in at sides. Flex the right forearm, then proceed to curl the arm up, keeping the wrist facing in. Pause and again flex the forearm, then lower to starting position and next flex and curl the left arm up. Perform 10 alternating repetitions with each arm.

Single-Arm Kickbacks

Bend over grasping a dumbbell palm in with the left hand, the arm bent at a 90-degree angle and the right hand on the forward right knee for support. Flex the left triceps, then proceed to extend the weight behind you until the arm is almost straight. Pause and again flex the triceps, then return to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.

Concentration Curls

Sit grasping a dumbbell palm up in the right hand just off the ground, with the left hand on the left thigh for support. Flex the biceps, then proceed to curl the weight up until bicep meets forearm. Pause and again flex the biceps, then return to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.

Double-Arm Twist Curls

Stand grasping dumbbells palms up in front of thighs. Flex the forearms, then proceed to curl the weights up together, twisting wrists so palms face in at the top. Pause and again flex the forearms, then return to starting position. Perform 10 repetitions

COLT STUDIO GROUP

2011-07-15T10:58:00.005-05:00

NEXT DOOR MALE

2011-07-14T10:06:00.007-05:00

UK NAKED MEN

2011-05-09T16:31:00.001-05:00

STRAIGHTFRATERNITY.COM

2011-05-09T16:24:00.002-05:00

SEAN CODY

2011-05-09T16:19:00.002-05:00

MUSCLE GALLERY

2011-05-09T16:17:00.000-05:00

LIVE MUSCLE SHOW

2011-05-09T16:15:00.000-05:00

MUSCLE HUNKS

2011-05-09T16:11:00.001-05:00