Fitness Workout for Men

One of the most popular muscle and strength-building programs of all time is the 5×5 protocol. Lifters were swearing by it 50 years ago, and in recent years, it has only gotten more popular. Why? Because it’s simple, sustainable, and it straight-up works. But there’s a catch: 5×5 works best as a long-term commitment of

Back | Main | Next Kris is just four weeks from his first half-Ironman, but still on the road in London. So of course, he goes out of his way to see the sights. No, not Big Ben and London Bridge—it’s the lap pool from the London Olympics! And what’s more, he swims and lifts there. Who says

Nutrition Plan | Main | Week 1 Imagine that you were about to throw yourself into an incredibly ambitious challenge, giving yourself about a quarter of the time that most people would need to accomplish it. What would you want to do first? Kris Gethin had to ask himself that question when he decided to prepare for a

Back | Main | Next After you’ve busted your ass on something this difficult, you need to give your body a chance to recover if you want to keep improving your conditioning. What recovery means is different for everyone, and, as hard as it is for Kris to admit, all of us need to find some way to

At this point, more runners and cyclists know they should lift. But talk to some bodybuilders and gym rats, and they might still consider ”endurance” a four-letter word. After all, if size is the prize of all those reps under the bar, why in the world would you risk losing your gains by going for a run?

Back | Main | Next “The reason I’m doing this is because I’m trying to prove to you that with efficiency can come the longevity,” Kris Gethin says. “Especially when it comes to endurance.” This is the essence of his unique hybrid approach: Do what matters most and do it hard, rather than just doing

Once upon a time, it seemed like only young men wanted to build muscle. That’s definitely not the case any longer! But the more people there are who want it, the more people there are who are getting frustrated when the scale doesn’t go up like they planned. If you’ve been working hard but not seeing any

The Starting Line | Main | Week 1 Kris Gethin doesn’t leave anything in his diet up to chance. Whether he’s undergoing a dramatic transformation, building muscle, getting shredded, or throwing himself into entirely new athletic undertakings such as the Man of Iron triathlon prep, he makes sure his nutrition is dialed in from day one. Swimming, biking,

Muscle Growth Mistakes | Chest Mistakes | Shoulder Mistakes | Biceps Mistakes Legendary UCLA basketball coach John Wooden once remarked, ”If you’re not making mistakes, then you’re not doing anything.” He was talking hoops, but it also describes the way many lifters approach the challenge of building bigger arms: try everything, try doing more of everything, and

Best Proteins | Best Mass Gainers | Best Pre-Workouts | Best Test Boosters |  Best Fat Burners | Best Multivitamins Multivitamins are one of the most basic and familiar supplements. Plenty of us have been taking them since childhood, after all. And choosing one as an adult seems simple enough—until you actually start shopping and comparing products. With the countless different kinds available online and at the supermarket, it’s hard to know

Best Proteins | Best Mass Gainers | Best Pre-Workouts | Best Test Boosters The appeal of increased testosterone is pretty obvious: bigger and stronger muscles, more energy, less body fat, and great performance in the gym and beyond. Testosterone is a hormone that’s deeply involved in the processes that lead to all of those goals, so doing what

No matter if your goals to lose weight or start a clean bulk, a body fat calculator can give you a way to track progress. This can be a crucial tool to make more informed choices about your exercise and nutrition while working toward your goals! Learn how to test your body fat below, or

Main | Preview | Highlights | Results The NPC Emerald Cup is back! One of the first major competitions of the year, held every April for nearly 40 years, marks the unofficial kickoff to the Pacific Northwest bodybuilding contest season. Every year, hundreds of competitors and coaches flock to Bellevue, Washington, to step on that

Best Protein | Best Mass Gainer | Best Pre-Workout | Best Fat-Burner Everyone’s weight-loss journey is different and personal, but the fundamentals that power it should be the same: consistent exercise and strategic nutrition. When you have those in place, a fat burner can help you turn up the heat or prepare for an important deadline. These 10 different

The new go-to ingredient in pre-workouts and performance supplements is something you’ve been eating—or maybe just pushing to the side of your plate and hoping your mom didn’t notice—for a long time. Nitrates, such as are found in beets, spinach, and other green and red vegetables, have been associated with cardiovascular and endurance benefits for

Over the last year, plenty has changed in the worlds of fitness and physique competition. But some things never change. Nearly two years since the last installment of this beloved Pacific Northwest physique competition, spray tans and classic rock still rule supreme in Bellevue, Washington, as day one showed. New to the Emerald Cup? Check

APRIL 23-24, 2021 – BELLEVUE,WA The Emerald Cup is back! This weekend, hundreds of physique athletes will descend on Bellevue, Washington, to take the stage for the nation’s largest NPC National Qualifier. Check back here throughout the weekend and afterward for event coverage, results, on-the-ground perspective from competitors and coaches, and more!

Take a look at the label of most pre-workouts and you’ll find they contain some form of caffeine or other stimulants. But many lifters find they don’t want or need caffeine for every workout. Sound familiar? Maybe you just want to take a so-called “stim break,” or you train late at night and want to get a good night’s sleep afterward.   Whatever the reason, you’ve

The battle against cravings can be universal, particularly if you’re training hard and watching what you eat. But the ones that attack each of us are unique and personal. Maybe you can’t say no to sweet treats like cookies and candy. Perhaps you hunger for salty chips and pretzels, for seemingly no good reason. Or

Knowing your one-rep max (1RM) can help you achieve your lifting goals more strategically and effectively. And this isn’t just the case if you’re chasing maximum strength! Using lifting percentages in your training can help you get stronger, add muscle size, and even train for explosive power. But get this: You don’t have to actually

Best Proteins | Best Mass Gainers | Best Pre-Workouts For a certain type of lifter, there’s nothing like the feeling that comes along with taking a pre-workout and then hitting the gym. A good pre-workout supplement can turn an early morning slog into a fire training session, or an afternoon slump into an ultra-productive workout. The

Abs By Summer | Sizzling Outdoor Cardio | Summer Snack Recipes | Best Hydration Supps A legit six-pack—as opposed to just the ”Hey, I’m really skinny” type—can’t be made in the gym alone, no matter how hard you work. And living on rabbit food to lean out isn’t the answer, either. The trick to carving out

If you’ve ever trained hard enough or long enough, you’ve probably run smack-dab into the dreaded “wall of fatigue” during one of your workouts. You know the wall: When you hit it, you feel like you have nothing left to give, everything basically sucks, and you couldn’t possibly complete another set, mile, or even sentence.

Chest | Back | Shoulders | Biceps | Triceps | Legs | Abs Let’s get one thing straight: This is no late-night informercial, and we’re not going to try to sell you a single “best ab exercise ever.” Too many have tried to make that claim, and it’s just not the case. The truth is,

Support Your Immune System | Immune-Boosting Supplements | Zinc Guide | Vitamin C Guide | Vitamin D Guide | Greens Supplements Guide  Staying healthy takes a multi-pronged approach. It starts with regular exercise, a nutritious diet, adequate sleep, and stress management. Those are the essentials, no matter how “in shape” you may be! Supplements can also help ensure your immune system is

It’s easy to believe that spotting is just a question of gym etiquette, like wiping down machinery or putting away weights. It’s something you know you should do, but never really give much thought. Lifters who push themselves in the gym know better. To them, knowing when to ask for a spot—and knowing how to

Is creatine an ergogenic substance or a modern-day nootropic? There’s often a fine line between the two. Some herbs and adaptogens that we learned to use for physical performance from traditional Chinese and Ayurvedic medicine are more popular today for boosting brain function, while some of the synthetically derived chemicals that have become available in

Once upon a time, when I was smaller than I am now but looking to get as big as possible, I lived off of tuna and potatoes almost exclusively for a period of years. That, plus a scoop of protein powder in my morning cereal, was my muscle-building master plan. Did it work? Sure, to