Unless you’ve been living under a proverbial rock, you’ve surely seen the “You have as many hours a day as Beyonce” memes on Facebook or Instagram. It’s a strong reminder that if Queen Bey can …
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“I Used To Be 500 Pounds!” The Incredible Transformation of Angi Sanders
Angi Sanders’ story could be made into an Oscar-worthy Hollywood biopic. The problem, of course, would be finding an actress who could convincingly play her. To blow up to 500 pounds, then lose half your …
6 Kettlebell Exercises to Build Muscle
Deadlifts, squats, presses, and pulls – these are the staples of any muscle building program, and I am not here to argue that. All of these fundamental movements can be transitioned from barbell exercises to …
3 Hip Mobility Exercises & Why You Should Do Them
Dr. Andreo Spina is the creator of both the Functional Range Release (FR)® soft tissue management system and the Functional Range Conditioning (FRC)® mobility development system. Naturally, we decided to team up with him to …
Burn Fat With Every Minute On The Minute (EMOM)
Guys always want to go all out when they train, failing to realize that if they held back a little on each set they do, they could perform more work overall, and see better results. …
Shoulder Pain? Try These 5 Resistance Band Exercises
Resistance bands are a portable training method that can be used to help reduce shoulder pain without the need for dumbbells or extra equipment. By incorporating these exercises into your traditional resistance training session, you can strengthen your shoulders while …
The Best Medicine Ball Workouts and Exercises for Getting Fit
Medicine balls aren’t just one of the most versatile tools in the gym, they’re also perhaps the oldest, long predating even the idea of a gym itself. Med balls have been part of strength and …
“Fitness Is More Than Physical”: Interview With Hannah Eden
In late 2017, Hannah Eden’s best friend, Jessica Boswell, was diagnosed with cancer. Boswell was only 32 years old, and also six months pregnant. To bolster her friend’s spirits and raise money for treatment, Eden …
New Year’s Resolution Series: 12-Week Fat Loss Workout Plan, Part 2
In January, we introduced the first part of a 12-week program designed to get you in shape for spring, but by now you’ve probably realized that it’s good for a lot more than merely building …
Barbells vs Dumbbells: What’s Better for your Workout?
Welcome to the great free-weight debate—the ongoing argument over which classic and widely used training tool is best, the barbell or dumbbell. For hundreds of years, people have been trying to pick the winner by …
4 Week Jump Rope Workout Challenge
What’s up ONNIT nation! It’s Jump Rope Dudes back again to take you through another 4 week jump rope workout fat loss challenge. Before we get to the challenge let’s talk about why jumping rope deserves a …
Master This Move: The Straight-Arm Pulldown Exercise
What Is The Straight-Arm Pulldown? The straight-arm pulldown exercise is a variation of the classic lat-pulldown. In this case, you perform the movement standing and keep your elbows locked out the entire time. The straight-arm …
New Year’s Resolutions: How To Set Goals You’ll Achieve
Chances are good that you’re starting the New Year intent on making it your best one ever. Chances are even better, unfortunately, that you’ll fail miserably. Sorry, but it’s actually a statistic. Research from the …
So You Want To Do a Human Flag?
It’s a showstopper for sure! Pull one of these puppies out on a busy city corner intersection and watch all the whistles and atta boys you get! Perhaps not as hard as front or back …
The Squat Clean: How To Do It & Why Your Workout Needs It
It’s the great irony of fitness: we keep innovating, but, at the same time, we’re always going back to basics. Despite new apps, new equipment, new gyms, and new online training platforms, the biggest, strongest, …
A College Student’s Guide To Avoiding The Freshman 15
A College Student’s Guide To Avoiding The Freshman 15 It happens every year. A lean guy or slim girl graduates high school, goes off to college, and comes home on Thanksgiving break looking like Eric …
5 Ways To Get Stronger TODAY
Trying to get stronger is a long-term process that requires years of consistent, dedicated training… well, most of the time. For the less patient among us, there are a few tricks you can pull in …
The Best Quad Stretches & Exercises To Fit Into Your Workout
*This article has been vetted by the Onnit Advisory Board, including Scientific Adviser Vince Kreipke, PhD. Summary – The quad muscles include the vastus medialis, vastus intermedius, vastus lateralis, and rectus femoris. They extend the …
Spreading HVIII: Interview with Highland Games Champ Matt Vincent
“Traveling,” to many people, means “vacation.” Whether you’re on the road for business or pleasure, there’s a tendency to leave the healthy habits you normally keep at home, skip workouts, and eat like the calories …
The Primal Swoledier Workout and Diet
View this post on Instagram Crush your abs with this kettlebell burner! Try it out and tag @primal.methods to get featured 👊🏽🔥⚡️ . 5 sets -30 seconds each exercise -rest 30 to 60 seconds in …
The Best Rhomboid Exercises to Get A Chiseled Back
Everybody likes to train big muscles like the pecs, lats, and quads, but we don’t give much thought to the smaller ones that we can’t see in the mirror. The problem is, if we don’t …
Tuck Jumps: How To Do Them & Why Your Workout Needs Them
*This article has been vetted by the Onnit Advisory Board, including Scientific Adviser Vince Kreipke, PhD. Summary – The tuck jump builds lower-body power and coordination – It works all the major lower-body muscles and …
How to Build Muscle: A Complete Guide
How to Build Muscle as Fast as Humanly Possible. That’s what this definitive guide is all about. Getting big, strong, lean and built like a badass. It’s the summation of everything I have learned over …
The Best Shoulder Exercises and Workouts For Women
Guys want shoulders like boulders. Gals just want bolder shoulders. And that’s what these workouts are designed to do: build muscle to help you get a rounder, fuller look to your shoulders, prevent injuries, and …
Try the Murph Challenge this Memorial Day
Every Memorial Day, our nation honors the service members who sacrificed their lives for our freedom. One of those service members, in particular, spawned a movement that brings average joes and celebrities together in sweat to …
The Dumbbell Push Press: How To Do It & Get Ripped
Getting the most “bang for your buck” is a popular, if overused, fitness idiom, and it’s usually applied to exercises that incorporate multiple muscle groups. What it really means is that an exercise is “efficient”—it …
Cause & Effect: Why You Can’t See Your Abs + 6-Week Transformation Plan
Summer is quickly approaching. You’re ready to expose that ripped body you’ve been working tirelessly in the gym to achieve since January 1. And by now, meal prepping every week has become second nature. The …
Dumbbell Clean and Press: The Exercise Your Body Needs
If you ever watch Olympic weightlifting competition, you’ll see absurdly strong men and women trying to lift the heaviest loads on two lifts: the clean and jerk and the snatch. But before the 1972 Olympics, …
How Much Cardio Do You Need To Get Ripped For Summer?
Cardio. It’s good for your heart and it burns fat, and whether you love it or hate it, you know you should be doing some. But how much do you need to get lean in …
Benefits of Sprinting Over Jogging for Greater Gains
Benefits of Sprinting In ancient times, sprinting was a way of life and a staple in training protocols. As the centuries progressed, we began to favor dialing down the speed and increasing the distance. Jogging …
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