In an effort to be more time-efficient, some athletes like to train two or more muscle groups in a single workout. One of the most popular examples is a session that combines chest and back …
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“Learn How To Lose To Win”: Ryan McDonald’s Onnit Story
As great as winning feels, it doesn’t teach you anything. Only by losing can we learn what we need to correct going forward, or, in some cases, what our true purpose is. An injury brought …
“Onnit Is For Everyone”: Jason and Tracy Oberuc’s Onnit Story
You’ve got your favorite workout. Your co-workers have theirs, and the fellow up the street has his… The type of fitness training you embrace to change your body and improve your health can be as …
“Be The Chicken”: Q&A With Josh and Mari Pepping
Working out doesn’t have to be about your muscles alone. It can become a form of self-expression, just like writing, drawing, music, or any other kind of art. For Josh Pepping, 40, and his wife, …
The Complete Guide To Isotonic Exercise & Workouts
Just when you think you’re up to date on the latest fitness trends, and you’re sure you’re doing everything possible to get in peak shape, you see a new term popping up on the Internet: …
“Little Kids Called Me Hero”: Barry Peterson’s Onnit Story
If you think you’re “too old” or “too fat” to do something amazing, you need to meet Barry Peterson. At age 52, the Portland, Oregonian is working as a high-voltage lineman again—after conquering his demons …
“I Don’t Know Everything and It’s OK”: Anthony Mejia’s Onnit Story
An athlete all his life, Anthony Mejia, 47, of Huntington Beach, Calif., thought fitness was something that could be won with hard work. But competing in the Onnit 6 Challenge and “losing” taught him more …
The Best Lower-Chest Workouts for the Gym & Home
If you’ve been lifting a few years and gained significant size and strength, you can be sure you’ve paid some dues and earned a few rights. One of them is not having people interrupt you …
How To Do The Power Snatch Like A CrossFit Pro
The snatch is one of the two lifts contested in the sport of Olympic weightlifting. To describe it in the simplest terms, it has you lifting a barbell from the floor and over your head …
3 Killer Triceps Workouts You Can Do At Home
Summary – The triceps consist of three parts—the long, lateral, and medial heads. In addition to locking out the elbows as the other two heads do, the long head also assists with shoulder extension and …
The Best Upper-Chest Workout for Getting Defined Pecs
Summary – Improving gains in the upper chest requires learning to better isolate the clavicular head of the pec major muscle. – The best angle to set the bench for incline presses and flyes depends on …
This May Be The Best Way To Get Stronger
Summary – The most effective strength-training programs are based on conjugate training, percentages of your one-rep max, or Rating of Perceived Exertion (RPE). – The so-called “best” training program is one you believe in and …
Training With Cancer: How Seth Marcus Came Back From The Brink
When Seth Marcus began the Onnit 6 Challenge, he was still undergoing treatment for Hodgkin’s lymphoma. That sometimes meant lifting kettlebells only hours after a chemotherapy session—running to the bathroom to puke between sets, and …
Shoulder Mobility For Strength and Injury Prevention
Summary – Mobility is the practice of increasing your capacity to move your body through greater ranges of motion with control and without pain. – Your potential to build muscle, burn fat, and stay healthy …
The Oldest Onnit 6 Challenge Winner Can Still Kick Your Butt
Barry Peterson craned his neck to see the top of the telephone pole. Tied to it was a 165-pound dummy, simulating a lineman who had become incapacitated, probably due to electric shock. It was now …
“I Quit Smoking Cigarettes”: How the Onnit 6 Challenge Changed Michelle Spain
Michelle Spain was a mother of two, a yoga instructor, and taught group fitness classes at two local gyms. She was also a smoker. One day, she got busted for it. “One of the older …
New Year’s Resolution Series: 12-Week Fat Loss Workout Plan for 2021
Before you begin reading this, let’s get one thing straight: This is NOT your average New Year’s weight-loss workout program. We’re not interested in simply getting you abs and leaving it at that. Onnit is …
The Top Articles and New Products of 2020
This past year will go down as one of the most challenging in human history, marked by a pandemic, protests, and a contentious presidential election (oh, and don’t forget the UFOs the government finally admitted …
Single-Arm Kettlebell Press: How To Do It & Get Ripped
Single-Arm Kettlebell Press Exercise Summary – The single-arm kettlebell press can be done several ways to challenge the core and other stabilizer muscles while working the upper body. Standing and seated versions are the most …
Kettlebell Goblet Squat: How To Do It & Get Ripped
Kettlebell Goblet Squat Summary – The kettlebell goblet squat is often used to teach good squat technique, as it helps you to keep an upright torso and sit back with your hips. – The goblet …
How to Properly Do the JM Press: Get Stronger & Bigger
If your bench press max has been stuck on the same stubborn plateau for any length of time, one very unique hybrid movement—the JM press—may well be the exercise you need to break through. Adding …
4 Killer Arm Workouts You Can Do At Home
If you ever find yourself without a gym, whether due to travel, a tight budget, or (and we know this is a long shot) a global pandemic, it’s comforting to know that you can always …
Bent-Over Barbell Row: How To Do It & Get Ripped
Summary – The bent-over barbell row is primarily a back exercise, but works many other muscles as well, and can be considered a full-body movement. – The row can be used as an assistance exercise …
6 Great Shoulder Stretches and Mobility Exercises
Summary – Slouching and poor training habits lead to restrictions in shoulder mobility. – Tight shoulders can make it difficult to press overhead safely, and limit the exercises you can perform. Lack of mobility can …
The Steel Club: Benefits and Uses
If you grew up in the 80s, your introduction to the club as an exercise tool was via pro wrestling’s Iron Sheik. The bald, mustached Iranian would cut promos in which he’d heave two heavy …
5 Posterior Chain Exercises For Stability And Strength
Summary – The posterior chain is the collective term for the muscles on the backside of the body that are the main drivers of explosive power. – The posterior chain includes the glutes, hamstrings, and …
How To Properly Do Glute-Ham Raises
Summary – The glute-ham raise trains the hamstrings‘ two key functions simultaneously. – Sets of 5–8 reps may be appropriate to start; later, the glute-ham raise can be trained with low-, moderate-, and high-rep ranges. …
The Pro’s Guide to Working Out Twice A Day
The phrase “two-a-days” may bring back traumatic visions of repeated high school football practices in the blazing summer sun, or times when you tried to get your body into peak shape in a few weeks …
Good Mornings: The Exercise Your Workout Needs
Some exercises have such funny names you have to wonder if that’s what they’re really called, or if a trainer made those names up just to mess with you (or make his/her workout sound fancy …
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