How often do you have to hit the gym to see results? Three days a week? Six? Should you be lifting weights right now while you’re reading this?? Let’s look at what the scientific studies …
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How To Do The Kettlebell Windmill Exercise Like A Pro
Google old-time strongmen and you’ll see one image come up again and again: A man in his underwear (or sometimes just a fig leaf) with a handlebar mustache hoisting a massive kettlebell (or barbell) overhead …
The Best Bodyweight Leg Exercises & Workouts for Strength
Many people have trouble pairing the idea of getting stronger with bodyweight training alone because, well, only lifting weights equals muscle and strength, right? Bodyweight is for beginners, and people who don’t have access to …
Build Muscle With The Gorilla Row Exercise
If you want to build a thick, strong back, you have to train like an animal—and what better way to do that than with an exercise that actually makes you look like a silverback gorilla …
Kettlebell and Band Upper-Body Workout
Any respectable garage gym ought to have some kettlebells or bands—two types of equipment that, on their own, can cover pretty much any training goal and any kind of workout you choose to try. But …
The Best Kettlebell Arm Exercises and Workout to Get Strong
The kettlebell is renowned for its ability to work the whole body. When you lift a kettlebell, you can’t help but train your grip, core, and dozens of other muscles with virtually any move you …
Partner Mobility Workout
If you’re having trouble sticking to a workout program, remember the buddy system. Research (1, 2, 3) consistently finds that people who work out with other people—be they friends, romantic partners, or just folks with …
The Expert’s Guide To The Landmine Press
Pressing straight overhead is a sure way to build strong shoulders, but not everyone can do it safely and pain-free. What can you do, then, if the classic military press hurts your shoulders, or you …
The Best Pregnancy Exercises and Workouts
You love to train, but now you’re pregnant. Congratulations! So the question now is, “How can you keep getting great workouts with a growing tummy that won’t upset the baby inside it?” We turned to …
Front Squats vs. Back Squats: Everything You Need To Know For Building Muscle
Trainers don’t agree on much—like how many sets a client should do, whether the person needs to take creatine, or if Taylor Swift music is an appropriate workout jam—but they all know that people who …
The Best Kettlebell Ab Exercises & Workout To Get Lean
Kettlebells are renowned for their ability to strengthen the entire body with numerous functional exercises, but many people don’t think of them for ab training to build a summer-ready body. Sure, bodyweight exercises like situps …
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 …
How To Crush 5×5 Workouts For Huge Gains
The default set- and rep-scheme for most gym-goers seems to be three sets of 10. Why? Because it just works. But serious lifters know that five sets of five—abbreviated as 5×5—often works even better. The …
How To Do The Single-Leg Glute Bridge Like A Pro
The single-leg glute bridge is a progression of the two-legged glute bridge, where you lie on the floor and raise your hips up to full extension. Because the single-leg bridge works one leg at a …
Kettlebell Tree Trunk Leg Workout
We wanted big legs, but as luck would have it, all the squat racks at Onnit Gym were taken. We don’t have a leg press machine in the gym, so we were about to grab …
The Kettlebell Around The World Exercise Explained
At first glance, the kettlebell around the world exercise might seem simple, and maybe even goofy: you pass a kettlebell around your body in a circular motion. Heck, you say, a child could do that. …
A Pro’s Guide To The Dumbbell Hex Press
The hex press… Sounds like a voodoo curse, right? So perhaps it’s a way to jinx training partners who are more swole than you… Actually, the hex press is a chest exercise that gets its …
The Ultimate Chest & Biceps Workouts for Building Muscle
Chest training makes you look like you’re wearing a suit of armor on your torso, and biceps curls are a must for filling out your shirtsleeves, but apart from the fun and glory of training …
Dynamic Core Warmup with Francheska Martinez
The following workout comes to us from Francheska Martinez, an Onnit-certified coach and influencer specializing in functional movement (@francheskafit on Instagram). It takes five to 10 minutes to complete, and can serve as a warmup …
Climbing the Hill: The Ultimate Calisthenics Workout Transformation
All my workouts involve one thing: calisthenics, or bodyweight exercises. I do all my workouts on parallel bars, pullup bars, or on the ground. I used to be into heavy powerlifting, but recently moved to …
3 Dumbbell Chest Workouts and Top 6 Exercises to Get Ripped
Gym wisdom suggests that building a big chest is all about slapping as much weight as you can find on a barbell and bench-pressing it till you’re blue in the face. But if benching hurts …
What is the Best Kettlebell Weight to Start With?
Ready to get started with kettlebell training, but don’t know where to begin? No problem. This article will provide you with all the information you need to pick the correct kettlebell weight, whether you’re a …
Top 6 Kettlebell Exercises For Beginners
OK, you’re convinced that kettlebells are cool—and worthwhile training tools—and you’re ready to try them… Now where do you begin? We asked fitness influencer Hannah Eden (HannahEdenFitness.com, and @hannaheden_fitness on Instagram) to select what she …
How To Lat Spread Like A Bodybuilder
If there’s one set of muscles that always seems to lag behind the others on gym rats everywhere, it’s the back—specifically, the lats. (OK, the calves too, but that’s the subject of another article.) Some …
New Year All You Muscle Gain Nutrition Plan
If you’re looking to drop a few pounds, or make this year the one where you get leaner than you’ve ever been, see our Fat-Loss Nutrition Plan. But if you want to put on muscle …
How To Set Up Your Diet for Fat Loss or Muscle Gain
If you’re looking for a super-simple plan for losing fat or gaining muscle weight, check out our New Year All You guides to each (Fat Loss, Muscle). They help you lose or pack on pounds …
The Pro’s Guide to Box Jump Exercises and Workouts
The box jump is an exercise seen frequently among athletes, and even more often in YouTube gym fail compilation videos. It’s a great movement for developing power and a fun way to add a more …
5 Killer Back and Bicep Workouts For Building Muscle
Back and biceps pair together well. Learn how to set up the perfect workout; plus, 5 workouts to build more muscle in the back and bi’s. Key Takeaways 1. Back exercises recruit the biceps for …
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