Tag: men’s fitness magazine

  • The Built for the Beach v3.0 workout plan: More than abs

    The Built for the Beach v3.0 workout plan: More than abs

    Want abs? Bigger arms? A wider back? OK, you got it. This plan, like many of our others will help with that. How about stronger lungs and a capacity to handle more? We’ve got you covered there, too. This time around, Built for the Beach v3.0 will shift some of the focus onto performance, stamina, and endurance. The muscle-producing split routines that you’ve grown to love aren’t going anywhere, but there will be a new conditioning element. You’re not going to just look more fit, you’ll actually be more fit.

    If you missed last year’s plan, you can check out Built for the Beach v2.0 here.

    And while we’re on the topic of missing stuff, don’t forget to give HFP a follow on Instagram, Facebook, and Twitter.

    How the Built for the Beach v3.0 workout plan works

    In 3.0 there are two parts:

    Part one is designed for hypertrophy, or muscular growth. You’ll do five straight sets of 4-6 exercises for 8-12 reps with 60-90 seconds rest between sets.

    • Day one is Monday: Legs and abs
    • Day two is Tuesday: Chest, triceps, and abs
    • Day three is Wednesday: Back, biceps, and abs
    • Day four is Friday: Shoulders, arms, and abs
    • Day five is Saturday or Sunday: 45 minutes of steady-state, low-intensity cardio mixed with 15 minutes of sprint intervals or bodyweight HIIT workouts of your choice

    What are straight sets? Straight sets mean you perform the prescribed number of repetitions of an exercise, rest, then complete the remaining number of sets before moving to the next exercise.

    Part two is designed for muscular and cardiovascular endurance. You’ll be doing three exercises for 10 repetitions each as a circuit. You’ll complete the circuit as quickly as possible, and for as many rounds as possible in 8-12 minutes.

    What are circuits? Circuits are a combination of exercises you perform back-to-back with no rest.

    Why abs everyday again?

    If you’ve followed Built for the Beach v2.o then you already know the answer to this. If you’re new to the franchise, then allow me to explain (or you can read it here.)

    Instead of going all-out on the abs once per week with loads of exercises, sets, and reps, that amount of volume (or work) will be distributed throughout the week. This way you’re doing more frequency, but not beating yourself up to the point where it takes longer to recover. If you’ve followed (or plan on following) some of our other plans, you’ll note the programming is not always like that. It’s a nice change.

    Finding your resistance

    For part one: Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.

    Part two: The plan is calling for 10 repetitions of each exercise, but considering you’re attempting to do a combination of exercises for multiple non-stop rounds for an extended period of time, where applicable, choose a weight you can perform for approximately 15 repetitions.

    Directions for Built for the Beach v3.0

    It’s suggested that the plan is followed for 4-6 weeks. Attempt to gradually increase the weight, or the number of repetitions you can complete each week.

    After your 4 or 6 weeks are up, transition off onto another plan. If you’re into the “performance and endurance” elements of this plan, we suggest you check out the 6-week Unlabeled workout plan which carries over some common themes. If you’re feeling like you want to get stronger and pull back on the amount of volume you’re doing in the gym, then you need to check out our 3-week Super-3 workout plan. If you really want to go hard with fat-loss, check out the original 10×10 workouts or the split 10×10 workouts for accelerating that process. Our Hurricane workout series is another great option for weight loss.

    Remember, all of our plans are taxing on the body. Time and time again, good sleep has been shown to be connected with performance, building muscle, and losing fat. Make sure you’re getting enough sleep at night. If you’re not, check out our guidelines on how to get better sleep and more quality rest.

    The Built for the Beach v3.o Workouts

    MONDAY – Legs (abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Dumbbell Reverse Lunge
    2.Barbell Front Squat
    3.Front-Rack Bulgarian Split Squat
    4.Step Up

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Single-arm Dumbbell Snatch x 10 per side
    Jump Squat x 10
    Sit Up x 10

    TUESDAY – (Chest, Triceps, abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Dumbbell Bench Press
    2.Dumbbell Flye
    3.Barbell Skullcrusher
    4.Overhead Dumbbell Extension
    5.Cable Chops

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Mini-Plyo Push Up x 10
    Dumbbell Flye x 10
    Dumbbell Kickback x 10

    WEDNESDAY – (Back, biceps, abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Barbell Deadlift
    2.Single-arm Bentover Row
    3.Rope Row
    4.Rope Curl

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Dumbbell Bentover x 10
    Pull Down x 10
    Leg Lift/Hip Thrust x 10

    THURSDAY – (off)

    FRIDAY – (Shoulders, arms, abs)

    Complete 5 sets of 8-12 reps of each exercise with 60-90s rest between sets
    1.Dumbbell High Pull
    2.Neutral-grip Shoulder Press
    3.Behind the Back Dumbbell Side Raises
    4.Dumbbell Curl
    5.Dumbbell Skullcrusher

    Complete as many rounds as possible in 8-12 minutes. Rest as needed.
    Thruster x 10
    Mountain Climber x 10
    Sit Up x 10

    SATURDAY (Long Cardio + Intervals)

    SUNDAY (Off)

    How to eat when following the Built for the Beach v3.0 plan

    Whether you want to gain mass or cut weight, that’s entirely up to you, and the way you eat is what will determine that. I suggest you check out my piece on intuitive eating for lean muscle. The post is my perspective on how foods works in the body and how to figure out what works best for you. After giving that a thorough read through, I also suggest our post on the 25 best muscle-building foods. If you’re not feeling the same diet plan within the intuitive eating piece, you can construct your own using the foods list.

    The plan was originally produced and published by HUMANFITPROJECT for Men’s Fitness magazine.

  • The 10×10 workout plan to give your muscles an unexpected jolt

    The 10×10 workout plan to give your muscles an unexpected jolt

    German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you’d see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you’d see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you’ll burn out early. On paper, it doesn’t sound too bad, but you’ll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy/big-girl exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we’ve modified traditional GVT. It’s somewhat of a mutant.

    How it works

    Good news: Not all of the three main exercises are overly-exhausting compound lifts. Bad news: Those three main exercises are now a tri-set, which means no rest in between exercises. All in all, this should be a complete shock to the body. It most likely won’t even know what hit it. Not only is the volume incredibly taxing, but the non-stop approach will push your muscular endurance and cardio-game through the roof. This is ideal for busting through stubborn plateaus in your regular programming whether it be strength or body composition.

    When to use the 10x10s

    If you’ve been following other programs like our 6-week Redemption plan, the 4-week Reconstruction plan, the Winter Bulk Up, or our Unlabeled plan, the 10×10 is a nice change or transition betweens the other program cycles. For example, follow Unlabeled for 6 weeks, then use the 10×10 for 2 weeks, then onto Redemption.

    Directions

    Work out every other day for one-two weeks ONLY. You may use mix and match any of the workouts in whatever structure you prefer. For example: select one of the following workouts for 3-4 sessions, or you can rotate between two of the following workouts for 3-4 sessions, or even use three workouts for 3-4 sessions. If at any point you’re more sore than normal, or not recovering well, bake in an extra rest day between workouts.

     

    WORKOUT 1: Squatting, pulling, and pressing


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Front Squat x 10 reps
    Renegade Row x 10 reps
    Dumbbell Clean and Press x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Push Ups x 10
    Pull Ups x 10

    WORKOUT 2: Cleaning, pulling, and squatting


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Hang Clean x 10 reps
    Pull Up x 10 reps
    Goblet Squat x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Dips x 10
    Knee Tucks x 10

    WORKOUT 3: Pulling and pressing


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Deadlift x 10 reps
    Dumbbell Clean and Press x 10 reps
    Pull Up x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Push Up x 10 reps
    Floor Hip Thrust x 10 reps

    WORKOUT 4: Pushing, swinging, and squatting


    Complete the following exercises as a circuit. Complete a total of 5-10 rounds. Rest only if needed.

    Kettlebell Swing x 10 reps
    Push Ups x 10 reps
    Kettlebell Goblet Squat x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Dumbbell Curl x 10 reps
    Dumbbell Kickback x 10 reps

    WORKOUT 5: Pressing and pulling


    Complete the following exercises as a circuit. Complete a total of 10 rounds. Rest only if needed.

    Dumbbell Bench Press x 10 reps
    Dumbbell Row x 10 reps
    Dumbbell Squat/Deadlift x 10 reps

    THE FINISHER

    Complete the following exercises as a superset. Complete a total of 5-10 supersets

    Hands-Elbows Planks x 10 reps
    Floor Hip Thrust x 10 reps

  • The Detox Workout Plan v2.0

    The Detox Workout Plan v2.0

    ONE, TWO, THREE too many. We’ve all been there.

    Truth is: Alcohol is a diuretic, and diuretics cause dehydration. Dehydration reduces protein synthesis which hampers the body’s ability to build and rebuild muscle. Dehydration will also reduce performance in the gym itself.

    In fact, alcohol consumption (especially on a regular basis) can actually lead to negative changes in the elements of muscle cells, according to a study published in The American Journal of Pathology. The study’s findings suggest that alcohol can lead to impairment of skeletal muscle—as well as heart—function.

    What’s more: Alcohol is a depressant. While your mood may seem elevated at party time, the following days can be filled with anxiety and jitters.

    Sorry, see what we did there? Here’s the plan to get your body (and head) back on track.

    How it works

    This blend of strength and hypertrophy training, high-intensity interval training, and yoga will get you back to building muscle and firing your metabolism with moments that promote relaxation and a clear head.

    Directions

    You will work out five days per week, ideally Monday through Friday with Saturdays and Sundays as rest/recovery days. Complete workout one in the morning and workout two in the evening. Follow this program for 2-4 weeks.

    The Workouts

    This series was originally published on MensFitness.com. To get started on the full plan go to mensfitness.com/detox2.0

    If you want to try version 1.0 go to mensfitness.com/detox

  • Today’s Workout: Lose weight and build muscle without a workout “plan”

    Today’s Workout: Lose weight and build muscle without a workout “plan”

    If you followed Men’s Fitness (@MensFitnessMag) and/or Muscle and Fitness (@Muscle_and_Fitness) on Instagram between March 2017 and October 2017, it was a daily (Monday-Friday) workout post in the mornings on Men’s Fitness and in the evenings on Muscle and Fitness. This was the HFP-produced “Today’s Workout” series.

    You can get all of the routines from “Today’s Workout” on HFP-affiliate and social-syndication brand, MorningRep on Instagram, Facebook, and Twitter

    I’ve been getting a lot of questions about it lately such as who it’s for and how it works. Well, it’s quite simple…

    “Today’s Workout” was created to provide a quick, easy-to-follow routine that anyone can use was primarily based around the following criteria:

    • minimal equipment available (not always)
    • limited time to workout
    • varying degrees of physical fitness (basic moves, if you’re expecting advanced aerobics or jumping, dancing, and prancing—you ain’t getting that here)

    The workout is typically structured in a circuit format so you’re continuously moving which will keep your heart rate up and metabolism cooking up those calories. But, if you get tired, you can rest as you need. They are also done for 3, 4, 5, or upwards of 10 rounds. If you can’t do 10, or you only have time for 5. Then that’s what you do.

    The workouts also target a few muscle groups (if not all muscle groups) in each workout so there is balance in the training. (Although, not always) And while these workouts can 100%, without a doubt, be a tough challenge, they aren’t entirely taxing to the body where you can’t workout the next day. Meaning: you should be able to recover and train everyday.

    You can get all of the routines from “Today’s Workout” on HFP-affiliate and social-syndication brand, MorningRep on Instagram, Facebook, and Twitter

    What inspired them?

    While I’m a firm believer in following a calculated program for several weeks, it’s not always enjoyable, or even possible with my schedule. There’s a couple ways I use “Today’s Workout”

    1. Somedays I train 2-3 times per day. I’ll use them as a supplement to my regular plan. For example: I’ll do 3 rounds in the morning. Perform my normal workout in the evening. Then another 3 rounds as a finisher after that.
    2. My travel/hotel/on-the-road routines
    3. My stay at-home, or if I can only spent 15-20 minutes in the gym routine.
    4. Recovery weeks: if I’m taking a little break from the weight training I’ll use these.
    5. Off days. I don’t really practice complete off days. I can do a couple rounds here and there of these.

    Is this for me?

    If you’re not particularly a fan of following a complete program with advanced moves or complicated rules, etc. This is your non-complicated solution to working out everyday for building a good base of strength and keeping your belly flat.

    Follow me on Instagram, Facebook, and Twitter.

  • The Transition: A Workout to Strengthen Your Legs, Shoulders, and Abs

    The Transition: A Workout to Strengthen Your Legs, Shoulders, and Abs

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates the Legs, Shoulders, and Abs TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE LEGS, SHOULDERS, and ABS WORKOUT ROUTINE

    Glute Bridge 3 x 15
    Plank 3 x 10 seconds
    BB Back Squat 5 x 12
    Goblet Squat 3 x 10
    Split Squat 3 x 10 (each leg)
    Standing BB Military Press 4 x 12
    DB High Pull 3 x 10
    DB Shrug 4 x 15

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • The Transition: A Workout for Your Chest, Triceps, and Abs

    The Transition: A Workout for Your Chest, Triceps, and Abs

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates the Chest, Triceps, and Abs TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE CHEST, TRICEPS, & ABS WORKOUT ROUTINE

    BB Bench Press 5 x 10
    Push Up 3 x 10
    Dip 3 x 10
    Cable Woodchop 3 x 20
    Hanging Leg Raise 3 x 20

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • The Transition: A Workout for Your Back and Biceps

    The Transition: A Workout for Your Back and Biceps

    This workout routine content was produced by HUMANFITPROJECT for Men’s Fitness magazine and was originally published at mensfitness.com

    Program designer Michael Beringer demonstrates The Back and Biceps TRANSITION WORKOUT. For all the details on the program, go to MENSFITNESS.com/Transition.

    THE BACK and BICEPS WORKOUT ROUTINE

    Deadlift 5 x 10
    BB Bentover Row 3 x 10
    Lat Pull Down 4 x 15
    DB Row 3 x 10
    Cable Low Row 3 x 10
    Cable Pullover 4 x 20
    BB Bicep Curl 4 x 15

    *Rest for 45 seconds between sets.

    Apparel by 2(X)IST
    Footwear by PUMA
    Fitness Tracker by Fitbit

    For insider info on new program releases, interviews, Q&As, and more—follow digital director Mike Simone on Instagram, Facebook, and Twitter

    OTHER FULL PROGRAMS YOU MIGHT LIKE

    To build absolute mass: The 4-Week Bulk Up
    To get something in quick: The 15-Minute Gut Checks
    To build and burn: The Redemption Plan
    To lean out: The Trim Up
    To shock your body: The Muscle Shockers
    To lose weight aggressively: The 21-Day Shred

  • Behind the Scenes: The Extreme Calorie Cutter and the Rapid-Fire Heart Rate Workout

    Behind the Scenes: The Extreme Calorie Cutter and the Rapid-Fire Heart Rate Workout

    It’s been one hell of a busy past couple months. I seriously feel like it was just June, now it’s the middle of November. Wild.

    My most recent project for MEN’S FITNESS was another exciting one out in LA.

    Fitbit, one of our partners, was looking for us to put together two quick and easy workouts with a celebrity trainer. We went with Dolvett Quince from NBC’s The Biggest Loser. And yes, he really is as nice as he is on TV. And he’s in super sick shape!

    Dolvett put together a full 30-day plan which can be found at MENSFITNESS.com/DareToDoMore. It’s got some running and some bodyweight work. Nothing complex, but the intensity is still there. Great for someone looking to chill out on the weights for a while, or if you’re just starting out.

    These two routines are the Extreme Calorie Cutter Workout and the Rapid-Fire Heart Rate Workout; both of which also show off the cool features of the Fitbit SURGE.

  • The 8-Hour Workout

    The 8-Hour Workout

    I’ve been doing full blown fitness shoots for a good four years now. Hard to believe, but we never really had them on the site before… MENSFITNESS.com that is. Everything was shot in stills for the magazine, then carried over to the website and social media. But no one wants to see still images really. They want to see how to do the exercises. But on top of that, they want to be inspired by the videos to get out there and do it themselves. 

    My thought process has to been to shoot workouts in as real-life style as possible. While watching someone demonstrate a single exercise I’ve never seen before in front of a white screen is helpful, that’s just one piece. There’s no inspiration factor. The inspiration factor comes in with the real-life, fly-on-the-wall style of shooting and editing. That’s why we see certain accounts with tons of followers on Instagram, Facebook, Twitter, Vine, YouTube, etc. People that post real video clips. Real life stuff. Real life workouts.

    But what I thought would be a cool little insider snippet was the the idea of a director’s workout. What the viewers see on our site or social media feeds are new programs such as The Specifics, The Dude Workouts, Strong and Lean, Trim in Six, The 21-Day Shred, etc. These programs typically consist of multiple videos because they are multiple workouts and loads of exercises. What viewers don’t see, is the fact that they also are more than likely shot in one to two days. Now, the first, and most important thing I need to relay is that just because we shoot them all in 1-2 days, does not mean we don’t actually do or use these programs. We all use them, and test them. If we produce and share an 8-week program. We’ve done it.

    But something I think that is personally kind of cool, and an interesting part of the job is that shooting the programs themselves in their “condensed versions” are an actual workout themselves. I remember I shot 7 days of the 21-Day Shred in 1 day. I was sore for 4 days. I guess it’s The Director’s Workout, but it’s also The 8-Hour Workout.

    This is a compilation of one day of shooting. Pieces of this went into The Muscle Shocker Workouts and The Elimination Workouts.

  • Trim in Six: Blowing Out Back, Biceps, and Traps Again in Day Six

    Day six of Trim in Six cycles back to back, biceps, and traps.

    Trainer, dietician, and HFP contributor Tim McComsey demonstrates his sixth day of the program.

    Go to the Trim in Six program overview >>>

    THE WORKOUT – Back, Biceps, and Traps

    Single-Arm Dumbbell Row
    3 sets x 10, 10, 10
    rest 60 seconds

    Cable Pull Downs
    3 sets x 10, 10, 10
    rest 60 seconds

    Standing Cable Row
    3 sets x 10, 10, 10
    rest 30 seconds

    Chin Ups
    4 sets x failure
    rest 30 seconds

    Seated Dumbbell Shrugs
    4 sets x 8, 8, 8, 8
    rest 60 seconds

    Cable Rope Curls
    4 sets x 10, 10, 10, 10
    rest 45 seconds

    Standing Dumbbell Hammer Curls
    3 sets x 12, 12, 12
    rest 45 seconds

    Cable Rope Crunch
    3 sets x 15, 15, 15
    rest 0

    Swiss Ball Weight Crunch
    3 sets x 12, 12, 12
    rest 0

    Weighted V Crunch
    3 sets x 10, 10, 10
    rest 45