Want to build muscle and get stronger? Here at Onnit we've got some amazing posts on different exercises and workouts to help you get stronger and build more muscle.
*This article has been vetted by the Onnit Advisory Board, including Scientific Adviser Vince Kreipke, PhD. Summary: – People who strength train need up to 2 grams of protein per kilogram of body weight daily. …
*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 …
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 …
*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 …
*This article has been vetted by the Onnit Advisory Board, including Scientific Adviser Vince Kreipke, PhD, and Shannon Ehrhardt, RD, CSSD. Think of your blood vessels as little canals that carry oxygen and nutrients to …
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 …
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 …
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, …
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 …
Tractor Tire Flipping are a staple of many unconventional training workouts, and for good reason! Tire workouts provide functional fitness benefits like little else, but there is so much more you can do! Let trainer Doug Fioranelli walk you through the 5 basic Tractor Tire exercises, and get 4 new workouts to try them with!
If you’ve been doing bench presses and pushups since your first day in a gym (and if you’re a guy, you almost certainly have been), you’ve probably noticed that one area of your chest still …
Smart trainers will tell you that there is no “must-do” exercise. For as much hype as squats and bench presses get, there are many other movements you can perform that will net you virtually the …
I have a confession to make: my waist isn’t as small as it looks. Women often compliment my “tiny” waist, guessing it’s 25 inches, but that’s not true. I wear a 29-waist in jeans, and …
Usually, when you hear “rice,” you think of carbs, not protein. But there’s enough protein in those little grains for anyone (vegetarian or otherwise) to boost lean muscle and strength. Believe it or not, rice …
Protein powders have always been divided into two categories: animal-sourced proteins that are great for helping you build lean muscle and strength, and plant-based proteins that, well, aren’t. Or at least that’s been the perception. …
When you were in high school, you could measure your interest in a sports supplement by how strongly your mom reacted to it. “Russian weight gainer? I’m not buying you anything that has a hammer …
Hey there. How ya doin’? How’s that New Year’s Resolution to get in the best shape of your life coming along? We hate to be the bearer of bad news, but if you’re not kicking …
The kettlebell swing is widely regarded as the king of all kettlebell exercises. It trains the commonly weak posterior chain muscles (glutes, hamstrings) like no other exercise, and it strengthens the core. It’s hard to …
We’re willing to bet that most people get interested in the kettlebell for one reason: it looks damn cool. A black cannonball with a cast-iron handle, no other training tool can match its old-school, back-to-basics …
Think about how you train pullups. You jump up to the bar and grind out as many as you can, right? Rest until you think you can get the same number of reps again (or …
As a powerlifter who’s totaled elite in five different weight classes, Jesse Burdick is sort of like the Ant Man of strength sports: he can blow up and shrink down at will. Burdick even competed …
If you’ve been following our Star Wars Fuel Your Force workout series, you’ve surely gained strength, power, flexibility, and peace of mind over the course of the program. To close out our series, Week 8 …
Getting strong doesn’t require wookiee-like genetics or a complex workout program. It really boils down to mastering four basic movement patterns: hinge, squat, pull, and push. In Week 7 of our 8-week Star Wars Fuel …
Winding down after a hard day or tough workout can be as easy as breathing. You just need to take the time to do it. Week 6 of our 8-week Star Wars Fuel Your Force …
The first physical skill we lose as we get older is our ability to produce power—to jump, accelerate, and change direction on a dime. As it declines, so does our capacity to play sports (or …
You can have a big bench press or squat, but if you can’t stand on one leg for a few moments, you can be tripped up and topple just like an AT-AT Walker. Improving your …
Some people talk about getting in shape as if it’s something that will just happen one day, almost by chance. The truth is, the stars don’t need to align for you to start seeing changes—but …
We all want to have better control of our minds, like the Jedis in the Star Wars film series. Now we can’t promise that you’ll be able to lift heavy objects, control people, or make things …
A long time ago in a galaxy far, far away…. Star Wars is a cultural phenomenon. It has the power to entertain people around the world, and through its themes of training, discipline and conscience, …
“What Would Nike Say?” Q&A With Trainer Carmen Morgan A man who loves fitness and wants to make it his job has plenty of sources to turn to for inspiration. A woman isn’t so lucky. …
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