Expert Training Programming
Learn effective training methods, program design, and progressive overload strategies.
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The MH 25 Strength and Bounce Workouts
Clickhereto discover the 25 athletes in the Men's Health 25, a celebration of the top athletes in the high school class of 2025. THE KEY TO gains is at any age is consistency, says MH fitness director Ebenezer Samuel, CSCS. He designed these easy-to-stick-to workouts with inspiration from the athletes in the MH 25 and their training moves and also Brian Harrington, CSCS, who’s spent more than a decade training youth sports stars. The first workout focuses on strength, helping you build the muscle you need to succeed. The second workout is all about power.
Want to Build Muscle? Do These Exercises.By Cori Ritchey, C.S.C.S.Mar 20, 2025
YOU WANT TO build muscle, and you want to do it without spending an eternity in the gym to use every single piece of equipment. For efficient workouts, you need to program exercises that provide you the most bang for your buck. Compound, or multi-joint, exercisesrequire the recruitment of multiple muscle groups at once to perform, which allows for greater muscle stimulation. Think about it: Does it take more to do abiceps curlor achinup? To do a biceps curl, you're zeroing in on your biceps by moving at the elbow joint.
How the 5-3-1 Workout Program Builds Massive Strength
SO, YOU WANT to get strong and build muscle, but you don’t have a ton of time to dedicate to the gym. You can try the 5/3/1 training split, a workout plan that helps to streamline your lift without cutting corners. As the name implies, lifters wave through sets of five, three, and one rep over the course of the split. It has been helping lifters build strength in some of the heaviest movements in the gym—the squat, deadlift, bench press, and overhead press—for years. The program incorporates lifting heavy weights for a low number of reps. One of the main benefits, says Shawn Arent, Ph.
Try This 15-Minute Outdoor Strength and Cardio Workout
Switching to outside trainingcan be a refreshing change regarding cardio. The fresh air, the extra space, and the touch of nature can transform a workout from a chore to an adventure. And the best part? You can achieve all this in just 15 minutes. This quick and intense outdoor strength and cardio workout routine is designed to make you sweat and smile whilefitting cardio into your busy schedule. Here, I will introduce an efficient outdoor cardio workout that can be done anywhere.
Front Squat Setup Guide: Master Bar Position, Elbow Drive & Perfect Form
Shifting the barbell from the back to the front is a whole different ballgame for your squat setup. If you rush it, the bar rolls forward, pulling your elbows down or folding your torso into a good morning. Miss one detail, and the lift unravels fast. Front squat setups will look different due to mobility issues, comfort, and grip preference, but the principles remain the same. Front squats require a secure rack position, upper-back tension, a solid brace, and a stance that allows you to go deep. This pre-lift checklist walks you through the fundamentals of the front squat setup, step by step.
A Trainer Shares the Secret to Gymnasts' StrengthMar 27, 2022
Strength coach Jeff Cavaliere C. S. C. S.frequently shares his professional advice and insight into building muscle safely and sustainably, with a focus on biomechanics and technique. In a new video on the Athlean-X channel, Cavaliere breaks down how gymnasts—as well as other calis thenics athletes—are able to develop such impressive strength when it comes to controlling their bodies in space. While strength is certainly a hugely important factor in these athletes' ability to perform such highly difficult bodyweight exercises, Cavaliere explains that it's not just about absolute strength, ...
How to Clean Your Dumbbells, According to a Gym Owner
YOUR HOME GYM probably gets plenty of action, and odds are high you’ve cleaned your dumbbell collection next to never. That means everything that’s on your hands can build up on those handles, creating a collection of gunk you could do without. Before you grab a pair of bleach wipes and go to town to try to make up for lost time, it’s important to remember that there’s a right and wrong way to clean dumbbells. Things like the material that covers your dumbbells and the type of weights you have can dictate the proper way to attack cleaning, too.
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Conquer this checklist and the quad-busting gains will soon influencer and WWE star looks ready for the 2026 Royal Rumble. The Super Bowl bound Seahawk pushed Vinnie Hacker to the limit. The upcoming games offer highs and lows for popular athletes such as Annika Malacinski Trent Ward is the founder and CEO of Forme , the producer of two smart mirrors — Forme Studio and Forme Lift — that compete with brands like Mirror and Tonal. What makes Forme different? This is especially relevant for Surrey athletic community. For starters, in its creation, aesthetics were as crucial as functionality. (Seriously, how many fitness mirrors do y...