Bigger & Stronger Delts

The key to building and strengthening your delts is to treat your shoulders better.

Your shoulders can move within a huge range of motion, and they’re more likely to get injured than other areas because there are so many different movement patterns that can occur. If you don’t take preventive measures, it can set you back with injuries and the time off you’ll have to take.

When you focus solely on hypertrophy (muscle growth) without any consideration for the stabilizing muscles, you careen down a path to instability, asymmetry and eventually injury. The more muscle you pack on your frame and the more weight you can lift, the more you need these vital stabilizers. Neglecting these smaller muscles is akin to framing a house before you pour the foundation: One stiff wind and your entire project will fold.

To get started on that foundation, you have to perform some exercises that initially will seem rather foreign. Unless you’re an advanced lifter, you’ve likely never done any direct shoulder-stability work, so be prepared for things to be a tad awkward at first.

When your results start to improve with these movements, however, so will your ability to execute every other shoulder exercise — along with your chest and back moves. Your size and strength will increase rapidly as a direct result of your improved coordination and newfound capacity for staying pain- and injury-free.

THE WORKOUT

EXERCISE	SETS	REPS
Scapular Wall Slide	3	15
Scapular Push-Up	3	15
Standing Dumbbell Alternating Arnold Press	3	12
Staggered-Stance Lateral Raise	3	12
Dumbbell Squat/Clean Press	3	12

HOW TO DO IT

Perform the full workout above twice a week, on shoulder day in your training split. The stabilization exercises, however, can be performed more frequently. For example, work them in at the beginning of your chest and back workouts to enhance your range of motion, increase joint stability and strengthen weak areas in your shoulders’ stabilizing muscles. To increase the degree of difficulty, superset the stabilization exercises, then tri-set the three conventional dumbbell moves.

Moves and Tips to Build Best Abs

Use these techniques and exercises to start shredding some killer abs

Ab Training Tips

• Training them twice weekly without fail.
• Treating them like any other muscle group rather than an afterthought.
• Slowing the tempo and focusing on both the stretch and squeeze of each exercise.
• Adding more resistance to every abdominal movement so that fewer reps can be performed.
• Taking every set to failure.
• Finding a core of abdominal exercises that I personally “feel” the most and sticking with them.

Preferred Ab Exercises 

• Weighted Floor Crunches
• Cable Crunches
• Seated Crunch Machine
• Hanging Straight and Bent Leg Raises
• Incline Straight and Bent Leg Raises
• Lying Side Crunch
• Cable Side Crunch

This is an outline of the kind of program I 

POWER WEEK

• Weighted Floor Crunches (with up to a 120 lb. DB on my chest): 3-4 x 10-12
• Hanging or Supported Straight Leg Raise (with DB held between feet): 3-4 x 10-12

REP RANGE WEEK

• Cable Crunch: 2-3 x 12-15
• Incline Straight Leg Raise: 2-3 x 15-20
• Lying Side Crunch: 2-3 x 20-25 each side

SHOCK WEEK

• Dropset-Seated Crunch Machine: 2 x 15-20, drop, 8-10
• Superset-Hanging or Supported Bent Leg Raise/Incline Bent Leg Raise: 2 x 15-20 each
• Rest Pause-Cable Side Crunch: 1 x 12-15, rest 10 seconds…max reps, rest 20 seconds…max reps

Try this program yourself utilizing the same exercises I do, or better yet the ones you have personally found most effective. There is no magic formula behind building “bricks” for abs – what it takes is committing to treat them just like any other major muscle group.

Perfectly timed fat loss (Part 2)

Exercises vary in effectiveness depending on when you perform them. Match the right workout with the right time for maximum burning potential.

Barbell squat

Muscles worked glutes, hamstrings, quads, calves, abs

Stand with your feet shoulder-width apart and rest a barbell on the back of your shoulders.

Bend at the kness and hips, stop when your thighs are parallel to the ground, then rise up. Testosterone – your chief fat-burning hormone – is raised when multiple-joint lifts are done at 85-95% of your maximum.

Clean and jerk

Muscles worked lower back, glutes, hamstrings, quads, arms

This move is the fat-burning pièce de résistanceas it uses pretty much every muscle you own. Stand with your feet hip-width apart. Squat down and grip a barbell with an overhand grip.

Pull the bar up to the front of your shoulders, drop into a quarter squat and press it over your head. Lower to the start. This is great for increasing production of your muscle-building growth hormones.

Incline bench dumbbell chest press

Muscles worked upper chest, triceps, shoulders

Own-bodyweight exercises have their place but weights burn far more calories. Lie on an incline bench set to a 45 degree angle. Hold a dumbbell in each hand above your chest.

Lower the weights to your sides then straighten your arms. Setting an incline bench promotes the greatest chest and shoulder muscle activation.

Turkish get-up

Muscles worked quads, hamstrings, lower back, glutes, abs

The sound you make when performing this move is the sound of calories burning. Lie face-up with your legs straight and hold a weight in your left hand with a locked elbow.

Stand up, pushing off the ground with your hand. Keep the weight above your head. Then lie back down, still holding the weight above you. Complex resistance moves like this obliterate the most calories.

Perfectly timed fat loss (Part 1)

Exercises vary in effectiveness depending on when you perform them. Match the right workout with the right time for maximum burning potential

The clock governs everything, your ability to burn fat included. To get the most from your workout you need to be in the right place at the right time, performing the right exercise. By doing just one of these workouts – each burning 500 calories – every day for a week, you’ll burn that excess body fat. It’s all in the timing.

7-9am: Attack your fat stores early

Advantage: stamina

Don’t hit the snooze button – you need to be out of bed nice and early to maximise your morning fat-burn. You’re up to 7% weaker when you wake, so it’s best to go for a long bout of steady-state cardio over more strenuous interval or weight sessions. Perform any one of the exercises below, maintaining a speed that’s about 65% of your maximum effort. A constant pace ensures you don’t tap out your energy reserves and can train for the set time-frame. You’ll be in and out with a 500-calorie deficit before breakfast.

Stationary bike 34 minutes
Elliptical trainer 36 minutes
Rower 43 minutes
Run 35 minutes

12-2pm: Mix it up on your lunch break

Advantage: increased lung capacity

You’re awake but you still won’t have reached your peak strength by midday. Your body’s aerobic capacity will have increased by 4%, so a mixture of intervals and resistance training is ideal for this time of day. Do your cardio first.

Interval training Warm up for 4 minutes. Then sprint for 30 seconds, rest for 20 seconds, then go again. Go 7 times.
Weight training Do the exercises on the next post after another, resting for 1 minute between sets. Do 3 sets of 12 repetitions

5-7pm: Lift heavy when you're working late

Advantage: maximum strength

You may feel tired after a day’s work, but you’re at your strongest now. So go for a pure weights session. Perform a set of six reps with a weight heavy enough that you’re unable to keep lifting after the last rep. Research found it will burn more calories post-training than doing 12 reps of a lighter weight.

Weight training Do the exercises on the next post after another, resting for 1 minute between sets. Do 4 sets of 6 repetitions

The Best Running Shoes for Men

Best Road Running Shoe

Saucony Progrid Guide 5 ($100)

HEIGHT: 33.6 mm (heel); 24.8 mm (forefoot)
WEIGHT: 10.2 oz (M); 8.4 oz (W)

Talk about a weight-loss program: The Guide 5 shed almost two ounces from its previous version, but didn't lose a shred of shock absorption. Tests showed that it's just as supportive as earlier models. Saucony got more with less by lowering the heel-to-toe drop (which testers say helped them run on their forefeet); and using lighter rubber on the outsole. Our only complaint: Shoelaces that are too long.

BOTTOM LINE: For many runners, the Guide 5 provides nearly as much as the Etonic DRP Epic, but in a lighter and more flexible shoe.

Best Shoe for Overall Comfort

Asics Gel Kayano ($150)

HEIGHT: 36.9 mm (heel); 26.9 mm (forefoot)
WEIGHT: 11.7 oz (M); 9.7 oz (W)

Simply put, the Kayano is a titan. Over its 18 iterations the shoe has consistently performed well for many runners. This latest version earned higher scores than any other shoe in our test for comfort, cushioning, and stability. The shoe feels like a padded boxing glove that you can use to pound out mile after mile, pain-free. (Runners who've struggled with piriformis syndrome or chronic foot pain should enjoy the cushy, protected ride.) And testers raved about the fit—especially in the rearfoot, where a new external heel counter keeps a firm grip on your heel while wrapping your Achilles in cushy padding and soft fabric. Even with the addition, the Kayano is a half-ounce lighter than its previous version.

BOTTOM LINE: Surprisingly light, it delivers maximum protection.

Best Long-Distance Running Shoe

Brooks Trance 11 ($140)

HEIGHT: 36.0 mm (heel); 25.5 mm (forefoot)
WEIGHT: 12.5 oz (M); 10.2 oz (W)
Brooks essentially has made three different versions of the Trance, each with a varying amount of foam density in the midsole. There's a firmer version for midsize guys (men up to a size 10.5 foot), and the even-bigger guys get the firmest, most dense foam of all. (Note: The cushioning and flexibility scores to the right reflect a men's size 9.) The result? Each pair of the Trance feels like it's made just for you. Because, in a way, it is.

BOTTOM LINE: A shoe suited for bigger runners with normal to flat arches.

Best Shoe for Beginners

Asics Gel Excel 33 ($120)

HEIGHT: 33.4 mm (heel); 24.5 mm (forefoot)
WEIGHT: 10.7 oz (M); 9.0 oz (W)

It's rare that a shoe can provide this much cushioning and still be flexible. Usually, the extra padded protection makes the midsole hard to bend. But Asics placed deep flex grooves in the outsole of the Excel that allow runners of all sizes to bend the forefoot with ease, providing a smoother, more energy-efficient toe-off. The shoe doesn't have many stability features, which is great for high-arched runners who don't need motion correction.

BOTTOM LINE: High-arched runners who want a flexible forefoot, look here.

Best Shoe for Heavyset Runners

Mizuno Wave Creation 13 ($150)

HEIGHT: 36.6 mm (heel); 24.9 mm (forefoot)
WEIGHT: 12.7 oz (M); 9.6 oz (W)

Are you a heavy-set runner looking for firm footing with each step? Then check out the Creation 13. It absorbs the weight of beefier runners without feeling mushy. That's due to a nontraditional midsole featuring two plastic plates separated by rubber shock absorbers. Many testers raved about the shoe's upper, which is extremely flexible and conforms to almost any foot type. One recurring complaint: Color bleeds from the shoe's fabric and stains socks.

BOTTOM LINE: Offers excellent stability and locks the arch snugly.

Best Minimalist Running Shoe

New Balance Minimus Zero ($110)

HEIGHT: 12.3 mm (heel); 10.7 mm (forefoot)
WEIGHT: 6.1 oz (M); 4.6 oz (W)

The lightest shoe in this guide, the Minimus feels like a sock with an outsole. The synthetic mesh upper wraps the arch well, but opens up to provide a little breathing room through the toes. But it's not as wide as the other minimal shoes in this guide. The shape and fabric earned high marks from wear-testers for comfort. Only efficient runners should log a lot of miles in these shoes.

BOTTOM LINE: The Minimus Zero offers a barefoot-like experience; also works as a racing flat.

Best Shoe for the Money

Brooks Pure Flow ($90)

HEIGHT: 28.7 mm (heel); 24.8 mm (forefoot)
WEIGHT: 9.0 oz (M); 7.1 oz (W)

You know when something just feels right? That's how a number of testers described their first run in the Flow. Runners with normal arches seemed especially fond of the fit—six normal-arched runners gave the Flow their highest-possible performance rating. Our tests attribute the love to high-quality foam in the midsole, which provides a comfortable, cushioned ride despite the shoe's low profile. The shoe is built on an "anatomical" last, meaning it has a roomy toebox that is designed to let your toes splay out naturally, as if you were barefoot. But the Flow isn't nearly as wide as other "natural" shoes like Altra's The Instinct.

BOTTOM LINE: A lightweight yet durable shoe that's a steal at its price point.

Best Shoe for Turning Heads

Asics Gel-Noosa Tri 7 ($120)

HEIGHT: 32.2 mm (heel); 21.9 mm (forefoot)
WEIGHT: 10.3 oz (M); 8.5 oz (W)

We don't usually talk about a shoe's color, but—dang. The Noosa's flashy pigments are definitely a conversation starter. And did we mention the shoes glow in the dark? But once you get past the flash, this is a performance machine. It's lightweight, flexible, and supportive, and provides enough cushioning to cover any distance you take on. The Tri 7 is designed for triathletes and includes several tri-friendly features, like a sewn-in tongue and a comfortable, mostly seamless upper so you can wear it without socks. Extra ventilation helps keep your feet dry but can lead to chilly toes if you run in cold climates.

BOTTOM LINE: Light, cushioned—and snazzy for the competitive racer.

Best All-Around Running Shoe

Saucony PowerGrid Triumph 9 ($130)

HEIGHT: 34.1 mm (heel); 26.4 mm (forefoot)
WEIGHT: 11.0 oz (M); 9.4 oz (W)

Big guys, look no further. While the Triumph earned generally positive reviews from all who tested it, men weighing 170 pounds or more were especially enthusiastic about this shoe. Saucony added padding to the Triumph, giving the heavier runner a softer, more comfortable ride up front. The shoe also now has Sauc-Fit, which locks the foot on the platform for a better fit. But the change comes at a cost: This Triumph is a lot less flexible than previous versions. Slim striders may find the shoe not as responsive as it used to be; expect a tougher time getting the front of the shoe to bend with your toes.

BOTTOM LINE: Forefoot-strikers can expect more protection in this update.

Nine slim-down food swaps

Raw cocoa

Cut out chocolate

Why?

It's the good stuff without the glycemic backlash. A 20g heap confers all the same fat-managing flavonoids as your block of Green & Blacks — but zero sugar.

Quinoa

Instead of rice

Why?

These seeds have a texture similar to couscous when cooked, but are higher in satiating protein.

Try

Cooking it with milk to make a muscle-fuelling porridge.

Yeast flakes

Why?

Not just for vegans: these cheesy-tasting flakes boast more protein (5g per 10g serving) and fibre than parmesan, without the fat. They're full of B vitamins, too.

Try

Sprinkling it on your pasta.

Cider vinegar

Why?

It raises your metabolism and slows the release of glucose when added to carb-rich dishes. And all without the 4g sugar you get per tablespoon of balsamic.

Try

Combining it with lemon and oil to make a light salad dressing.

Stevia

Drop sugar

Why?

Here's the sweetener: stevia has no calories and is made from a plant extract, so it's free from chemicals, too.

Try

Adding it to cereal or anything else that needs sweetness.

Ground almond

Farewell, flour

Why?

Popular with the low-carb lot, these pack in more craving-crushing monounsaturated fat and protein than any ground-up grain.

Try

Using it to bulk up your soups, stews and curries.

Soba noodles

Get rid of spaghetti

Why?

This buckwheat-based carb contains half the calories of your regular pack, along with plant compounds shown to balance blood-sugar levels.

Try

Adding miso for a filling soup.

Coconut oil

Throw out the butter

Why?

Like butter, this is high in sat fats. Unlike butter, those fats are metabolism-revving MCTs (the good kind). It tastes better than FryLight, too.

Try

Using it to fry your omelette – or melt it into your coffee.

Gram flour

One-up on wheat

Why?

A gluten-free fallback, this is made from chickpeas. It's a quarter protein, so it won't have an insulin-spiking effect either.

Try

Using it in the base of a healthy homemade pizza.

Five steps to muscle recovery

Get yourself back in shape for your next workout faster with these tips

Top-up with cinnamon

Half a teaspoon twice a day in coffee reduces muscle inflammation.

Have a Brazilean Tea

Reduces pain and swelling like ibuprofen. Drink 2-3 cups the day before a workout for faster recovery.

Go hot and cold

Take your muscles from one limit to the other to enhance your recovery. Press an ice pack against your sore muscle for a minute, then submerge it in hot water for a minute. Alternate 12 times to be ready for your next muscle-blast.

Avoid the sauna

It may be relaxing, but making your way to the hot room straight after resistance or weight training can impair your performance for days after.

Drink tea (black & red)

A compound in your cuppa triggers insulin secretion, which lowers the amount of sugar in red blood cells. Sip a cup of black tea after your workout to reduce blood pressure by more than 40%.

Jason Momoa’s Conan the Barbarian Workout

Try the 110-rep per exercise routine the Hollywood star used to pack on 20lbs of muscle and step into Arnie's shoes to play Conan the Barbarian. You’ll build a barbaric amount of muscle and slash away fat.

Build barbarian muscle

To get a body like a barbarian, you need to lift more than a broadsword. But achieving Jason Momoa’s physique doesn’t require you to bivvy down in a corner of your local gym for months on end. The Conan the Barbarian star’s colossal physique was built through simple 30-minute, extremely-high-rep sessions.

If you really want to test yourself, try to gradually increase the load you use each day you perform the workout. Pick a heavy weight and it will get you shredded and build a lot of muscle. Fat slayed. Muscle plateaus conquered. 

Instructions

Each workout should take 30 minutes. Pick three from the following five exercises and take a day's rest between each session. Try to use a weight around two thirds of the maximum load you can lift in one rep.

Squats
Shoulder Presses
Incline Bench Presses
Cable Crosses
Pull-Ups

Sets, reps and rest

With your first move, perform 7 reps. Then take a 7-second rest. Then perform another 7 reps. Take another 7-second rest. Continue in this way until you have completed 7 sets of 7 reps. Rest for 30 seconds. Then do a 6-rep round: 6 sets of 6 reps with 6-seconds rest between each set. Finish with a 5-rep round to bring the total rep count for that exercise to 110. Take a breath. Then do the whole thing again with two more exercises. 

8 easy shortcuts to big arms

Build strength and size in your biceps, triceps and forearms with these 8 time-saving, low-effort tricks

Start early

Target the muscle you most want to develop first: you’ll see 33% bigger gains in that area.

.

Stress yourself

Bad day? Take it out on that stress ball. Squeezing increases the
strength in your forearms, essential for the big-arm moves such as curls and chin-ups.

Fast muscle, no weights

When you don’t have access to a gym, you can still hit every part of
your triceps using rock-back press-ups. Start in the regular press-up position, but instead of lowering your chest, slide your body back, bending your elbows. It hurts, but it’s a quick way to add visible size.

Count to 12

Use weights you can only lift for this many reps to stimulate optimal
arm muscle growth.

Fake it

... until you make it by building your lateral deltoids (the front of your
shoulders). These muscles are often underworked, which means they’ll respond with fast growth when targeted. This adds extra size around the top of your arms, making them look bigger. The best move is lateral raises. Lean forwards slightly and lift dumbbells out and up so your body creates a T-shape.

Switch up a gear

You may have heard about muscle activation before (think turning your muscles ‘on’ as you work them). The way to flick your biceps’
on-switch is simple: flex hard. Even if the move you’re performing doesn’t work those muscles exclusively, tense your arms and you’ll build muscle.

Be a poser

Bodybuilders do it for a reason: tensing in the mirror helps train your body to focus on the correct muscles during exercise. Tense your
triceps until you see them flex properly, then repeat this action when lifting. Fake tan is an optional extra.

Group dynamics

Forget isolating your forearms. You’ll add more size to them with moves such as the deadlift and upright row. This is due to the
combination of a strong hormonal response and greater loads on your grip. Combine and conquer.