Most women count their repetitions at a constant, steady pace. But to spark a change in your body’s composition, you need to shock your muscles with new training methods. That’s where these series of numbers come in: they each represent time in seconds and provide a “tempo map” for your reps. Take the series 1–2–1 in relation to a leg
Stretching is one component of fitness that a lot of us find way too easy to skip. But there are some benefits of stretching that might just make you want to add it to your routine. Ever since your very first PE class in elementary school, you've heard that stretching is important to improve circulation and prevent injury. But when
If you want to bulk up, then you've probably already started strength training. That makes sense since lifting weights is one of the best ways to make your muscles grow. But if building serious muscle is your end goal, pumping iron alone isn’t going to get you where you want to go. Another crucial factor? Your diet. You can’t make
Where is your body the strongest? The weakest? If you’re guessing right now, don’t go another week without doing these six exercises, which will give you objective answers to those two very important questions. (It’ll give you a total-body muscle-building workout, too. Bonus!) Completing a full-body strength assessment like this is important because it shows you if you have a
Ever done a push-up and felt your hips hit the floor and your arms barely bend? We’ve been there. A push-up is a total-body functional movement that’s great for increasing strength. It has the added benefit of engaging your core and lower body. Since it’s a bodyweight exercise, it can be done just about anywhere — with a ton of
Have you looked in the mirror lately, disappointed at what you see? You’ve been working out regularly, lifting weights, completing your reps and sets, only to not see results? What if we told you, you could be working out all wrong to meet your gains goal? That a simple technique called progressive overload could be all that’s in your way of
Feeling good and taking care of your body is the goal—and that can look like a lot of different things. You don't need to lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier? Great. Just know that body size isn't the end-all,
Bench-pressing doesn’t ultimately matter in bodybuilding, which is all about muscle, not metal. Because the bench press has been ordained the best arbiter of upper-body strength, most of us want to truthfully answer that clichéd query with a big number. Thankfully help has arrived if you’re in need of touting a more impressive max. The Bench Press is a great
Without structure and a routine, fitness goals can fall apart fast. For this reason, gyms are a haven of structure! Having a dedicated place for your exercise can encourage you to push your limits during your workouts, as well as ensuring you have the correct support and equipment for this exercise. Getting back into a workout routine when you've taken
The quadriceps and gluteal muscles are the primary cycling muscles, but the hamstrings, hip flexors, calves and shin muscles also help pedal. The quadriceps are responsible for pushing down on the pedals, which generates the most power in the pedal stroke. Because cycling is a cardiovascular exercise, muscular endurance-building activity, and strength-building activity, it can be a means to reach
