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34 Articles

Welcome to the latest Men’s Fitness Workout Manual, our allnew collection of training plans and advice from the pages of the UK’s leading fitness magazine. Whatever your exercise goals, you’ll find plenty on the following pages to help you achieve them. In the opening chapter we’ve compiled an abundance of useful info to help you get the most out of the workouts that follow, ranging from simple tips for the first-time trainee to advanced upgrades for the veteran gym-goer. Then it’s straight into the workouts, with a chapter of simple but extremely effective fat loss sessions, each of which can be performed using just one piece of gym kit in half an hour or less. After that you’ll find a series of multi-workout four- to eight-week training plans, designed to help you…

The truth about training

1 ‘THE MORE YOU TRAIN, THE BETTER THE RESULTS’ You need to train hard and regularly, but doing too much too often is counterproductive. If you’re new to working out, start with three sessions a week to give your muscles time to recover – and grow – before training them again. Too little rest between sessions can result in overtraining, when you feel tired, fatigued and demotivated. You’re also more likely to suffer from injury. 2 ‘YOU CAN TURN FAT INTO MUSCLE’ Fat and muscle are two totally different types of tissue, so it’s impossible for one to turn into the other. Muscle is active tissue that burns calories, while fat tissues store excess energy. When you train hard, it’s possible to burn fat and build muscle at the same time, giving the…

The truth about training

1 IF YOU FEEL PAIN AT ANY TIME DURING YOUR WORKOUT, STOP IMMEDIATELY Don’t be tempted to work through the pain or you could make a small problem significantly worse. 2 MAINTAIN PERFECT FORM FOR EVERY REPETITION, OR REP, OF EVERY EXERCISE Each exercise in this book comes with detailed notes on form and most gyms have qualified fitness professionals on hand who will be happy to help if you’re unsure about an exercise. 3 PICK A WEIGHT YOU CAN MANAGE EASILY THE FIRST TIME YOU DO ANY LIFT This allows you to concentrate on perfecting the form – you can increase the weight over time. Leave your ego at the door. Choosing a weight that’s too heavy is the fastest way to cut your training short through injury.…

LEARN TO WORK IN This is gym code for “sharing the equipment”. Generally, the wrong thing to do is shuffle around the equipment looking as though you want it but not saying anything. If someone is using the kit you need and it’s the only station in the gym, wait until they’ve finished their set – don’t talk to them while they’re squatting – and then politely ask if you can work in (use the equipment while they’re resting). Most people will be fine with it. And it goes without saying that if someone asks, you should share your kit with them too. BRAINSTORM YOUR BACK-UPS Before you hit the gym, think about what you’ll do if the kit you need is unavailable. As you get more comfortable with working out you’ll be…

Q Can I get fitter and look better at the same time?

THECOACH Christian Thibaudeau is a world-renowned strength coach and author who has competed as an Olympic lifter and a bodybuilder First, let’s make one thing clear. It is definitely possible to build a muscular, lean body while making strength, speed and power gains. In fact, I would say that training like an athlete and turning yourself into a performance machine is actually the best way to get an aesthetically pleasing body – you just need to pick the right performance-boosting exercises and tweak the loading parameters to optimise your body composition. Lift off If you want to build muscle, forget bodybuilding-style isolation exercises such as dumbbell curls and instead focus on compound lifts such as bench presses, squats and deadlifts. Sprinters and rugby players perform these moves in sets of one to three reps,…

Q Can I get fitter and look better at the same time?

Q Will a lack of mobility hamper my muscle gains?

THECOACH Dave Hembrough is a UKSCA accredited strength and conditioning coach and qualified sports therapist who has worked with professional athletes in a variety of sports. If you lift weights or play sports regularly, there’s a good chance you’re repeating the same movement patterns a lot. The key to getting stronger, building more muscle and staying injury-free is to look after the muscles that perform these movements. If you don’t, they’ll tighten over time, restricting the range of motion through your joints, especially your ankles, hips, back and shoulders. Mobility is defined as the ability to apply strength through a functional range of motion. If your range of motion is compromised, it will hamper force production and stop you from working out to your full capacity. For example, if you overwork your chest…

Q Will a lack of mobility hamper my muscle gains?

Q Can I get stronger by training less?

THECOACH Brendan Chaplin is a strength and conditioning coach with a background in MMA and rugby, and is the founder and MD of S&C Education Alot of people assume the more work they put in at the gym, and the longer and harder they push themselves, the better their results will be. It seems logical. But if you want to maximise your gains, the key is to focus on the quality of the work rather than the quantity. Your body is capable of making only tiny, marginal adaptations and improvements at any one time. Once you’ve given it enough stimulus to make these changes, any additional work you do after that point won’t be making you any better. If anything, it’ll hamper your progress because you’ll need longer to recover afterwards and won’t…

Q Can I get stronger by training less?

Q How do I train to make myself injury-proof?

THECOACH Steve Maxwell is an elite strength and conditioning coach, the founder of Maxwell SC and the first American to receive a black belt in Brazilian jiu jitsu Is gym training helping you stay free of sports injuries? It’s unlikely. A high percentage of such injuries come from awkward collisions, falls and impacts. Gym training will make you stronger, but it won’t protect you against these injuries because you always move through safe, specific movement patterns. All the calf raises in the world won’t help you when you roll your ankle playing football. I’m 52 years old and have been training and competing in grapplingbased sports – including wrestling, judo and Brazilian jiu jitsu – for over 30 years, all of which place considerable strain on your joints. Most of the guys I…

Q How do I train to make myself injury-proof?

Fat loss workouts

Training sessions don’t have to be lengthy and complicated to be effective. For optimum fat loss, you can simply grab a single bit of equipment and do one of these quickfire routines. Every workout in this chapter is a “complex” – a workout format that’s ironically very straightforward. You just pick up a piece of kit and don’t let go until you’ve performed every rep of every exercise, which is great for ramping up your metabolism to burn more calories, not to mention building an iron grip. TERMINOLOGY DECODED REPS An abbreviation of repetitions. One rep is the completion of a given exercise from start to finish through a full range of motion. SETS A given number of reps of a single exercise performed consecutively without rest. REST The time you take between exercises and/or sets, during…

Fat loss workouts

Double dumbbells

THECOACH Shivam Patel THEPLAN “Repeat this workout two to three times a week and use this plan to ensure progression,” says Patel. Complexes are simple: grab a piece of kit and don’t let go until you’ve torched hundreds of calories. With this dumbbell complex, you do each exercise for the required number of reps (see table, below), then move on to the next move without putting the dumbbells down – so choose your weight wisely. Only rest after you finish all six exercises. Add this complex to the end of your workout for a fat-blasting finisher or on its own as a quick 15-minute session. “The key to fat loss is building and preserving as much muscle as possible,” says Patel. “That’s because muscle tissue contributes to a higher resting metabolism, meaning you’ll burn more…

Double dumbbells

Single dumbbell

THECOACH Alex Gildea THEPLAN “Holding the dumbbell in your right hand, do all the reps of all six exercises before restarting with the weight in your left hand,” says Gildea. To strengthen your abs muscles you need to create instability that they resist. Then, to reveal them, you need to burn more calories than you consume to strip away the fat. This workout does both. Created by trainer Gildea, it uses unilateral exercises. Why? “When you move with just one side of your body – which you do with every step – your core activates, stabilising your spine and pelvis and transferring power across your body,” he says. Doing the moves as a complex – completing them without putting down the weight – also keeps the intensity high enough to melt fat. WEEK 1 SETS 3 REPS…

Single dumbbell

THECOACH Steve Kowalenko of W10 Perfomance, a former army PTI. THEPLAN “Do this two or three times a week for four weeks using the same weight plan,” says Kowalenko. “Before you start, do an AMRAP test to see how many rounds you can do in ten minutes, then try again after four weeks. You should’ve smashed your initial max, as well as shedding plenty of fat.” This complex unites five classic compound lifts to devastating fat-fighting effect. Grab a bar, do each exercise for the required number of reps (see the table, below), then move on to the next without setting the weight down. Only rest after you finish all five moves. Do this as a finisher to a strength session or as a standalone quickfire workout. “Barbell complexes are an effective tool to build…

Landmine barbell

THECOACH Mishal Dasani of Own Your Fitness. THEPLAN “Instead of reps, doing each exercise for time will help you focus on good form,” says Dasani. “Only add weight plates to the bar if your form is good and you find it too easy.” Deliver a knockout payload to your belly fat with this six-move barbell complex based around a move known as the landmine. Angle a barbell into a suitable corner of your gym or a weight plate on the floor, take a deep breath and execute all these moves back to back to build a lean physique in minutes. “Training with a complex allows you to use your whole body during a short and intense workout,” says Dasani. “The result will be increased lactate output – the thing that makes your muscles burn –…

Landmine barbell

THECOACH Steve Kowalenko THEPLAN “Repeat this workout two or three times a week, aiming to use a weight you can complete the whole complex with so you don’t have to put it down,” says Kowalenko. “As well as burning fat, it will improve your grip strength.” Got a lot on your plate? Then use it – a weight plate, that is. You don’t need to spend hours on a treadmill to burn off belly fat efficiently. Training at a high intensity using weights and short rest periods is vastly more effective. “All you need is a weight plate and 15 minutes,” says Kowalenko, who created this minimalist complex workout. Simply pick up a weight plate, perform all six moves back-to-back without setting it down until the last rep, then rest. Use the table below as…

Double kettlebells

THECOACH Dan Lawrence, fitness coach for British middleweight boxer George Groves. THEPLAN “Do this complex three times a week,” says Lawrence. “Start with a weight that allows you to do all the moves with good form. If you chase new PBs with each move, you’ll have to rest and miss the objective of this workout.” Higher, lower. Higher, lower. No, we’re not watching reruns of Bruce Forsyth’s Play Your Cards Right (that was Sunday). We’re talking about the merits of alternating between upper- and lowerbody exercises for shifting fat, known as peripheral heart action (PHA). This six-move doublekettlebell complex uses PHA, enabling you to perform at a sky-high intensity for longer because your upper-body muscles can recover while the lower ones are working and vice-versa. As a result, you burn a shed load more calories…

Double kettlebells

Single kettlebell

THECOACH Natalie Morley is a Fitness First trainer. THEPLAN “Repeat this workout two to three times a week, starting with a light kettlebell to perfect the form, then increasing the weight in weeks three and four as you get more competent,” says Morley. Kettlebells are a fatfighting godsend on their own, but combined with complexes – where you perform moves back to back without resting or setting the weight down – they create an unbeatable quick-fire workout combo. “If you’re limited for time, space and equipment, this complex will guarantee a highintensity session that burns fat and develops strength,” says Morley. “Each move in this complex flows into the next, allowing for quick transitions and progression of movement patterns. This means you’ll develop functional strength and increased mobility at the same time as melting away…

Single kettlebell

Muscle workouts

TERMINOLOGY DECODED REPS Abbreviation of repetitions. One rep is the completion of a given exercise from start to finish through a full range of motion. SETS A given number of reps of a single exercise performed consecutively without rest. REST The time you take between exercises and/or sets, during which your muscles and lungs are given the chance to recover. TEMPO The tempo of each move, expressed as a four-digit figure. The first digit is how long in seconds you should take to lower the weight, the second how long to pause at the bottom, the third how long you should take to lift and the fourth how long to pause at the top. X means perform that phase explosively. SUPERSET In a superset complete a set of exercise A then move on to a set of exercise B without…

Muscle workouts

Hollywood muscle

THECOACH David Kingsbury is the action hero’s go-to personal trainer. Based at Pinewood Film Studios, he’s long worked with Wolverine’s Hugh Jackman and trained the cast of X-Men: Days of Future Past. Question: how do you train a 100-year-old mutant, a shape-shifter and the master of magnetism in shape? Answer: the same as anyone else. “All my plans achieve results with the same formula: heavy weights, progressive overload and hard work,” says Kingsbury, who graduated from being Hugh Jackman’s personal trainer to taking on almost all of Professor Xavier’s academy. “There are no Hollywood secrets when it comes to getting in shape.” The most important factors, says Kingsbury, are nutrition and consistency. “The primary design of this plan is to increase size and strength, but that will only happen if you follow the…

Hollywood muscle

Bodyweight training

THECOACH Andy McKenzie is a wellrespected strength coach, speaker and educator in the fitness industry, and an expert in bodyweight and core conditioning with a penchant for heavy lifting. He owns the Training Lab in East Sussex. The power is in your hands. In fact it’s in your arms, legs and torso too, because all you need to get strong and lean is your body. “Bodyweight training is strength training,” says McKenzie. “It’s the first step on the journey to physical dominance and all you need to stay in shape for life.” The moves in this plan are beginner-friendly and designed to help you burn fat – but they’ll also make you stronger and more muscular. So as well as helping you look ripped, they’ll ensure your workouts continue to challenge you as…

Bodyweight training

Strongman training

THECOACH Will Girling is a performance nutritionist, PT, corrective movement specialist and creator of PrimalWill, a hub for making greattasting healthy food. It makes sense to train like a strongman for strength – but fat loss? Really? Well, although pro strongmen tip the scales at alarming numbers – Iceland’s Hafthór Júlíus Björnsson, World’s Strongest Man 2014 runner-up and ‘The Mountain’ of Game of Thrones fame, weighs in at a monstrous 173kg – the way they train would help them carve Adonislike physiques, if only their diets didn’t have to be so calorific to let them counterbalance the mammoth weights they need to shift. But if dragging lorries isn’t your fitness priority, you can use strongman training techniques to build impressive lean muscle and cardio and shift stubborn body fat, says Girling, who devised…

Strongman training

Big arms workout

THECOACH Adam Gethin is founder of Creating Physiques, an online personal training company specialising in body transformations. Winning the arms race isn’t as simple as hammering curls until your limbs turn to jelly – but it’s not vastly more complicated. “The key to growing any muscle is to make it stronger and make it work harder,” says Gethin, the man behind this plan. Beating it up with curls might give your arms a good pump but they won’t keep growing in the long term. Instead, a full body workout with an emphasis on your biceps and triceps will make the difference. “These workouts are designed to hit your body from every angle to maximise growth all over,” says Gethin. “Together, they will stimulate the major anabolic hormones including testosterone, growth hormone and insulin-like…

Big arms workout

Loosen up muscles

THECOACH Mike Aunger is an expert musculoskeletal and sports physiotherapist. He’s worked with elite athletes in skiing, bobsleigh, rugby and football. He currently runs his private practice, Technique Physiotherapy and Sports Medicine, and works part-time for the Chelsea FC academy. THEGOAL “Applying pressure to your muscles with a foam roller, called self-myofascial release, is just like getting a sports massage,” says Aunger. “Doing these moves frequently will loosen muscle groups that commonly tighten when you train. “Tight muscles can lead to poor biomechanics, which in the short term will result in poor performance and in the long term can lead to overuse injuries. Doing these moves will reduce the chance of pain and injury scuppering your progress.” THEWORKOUT “These exercises can be done as a standalone programme to loosen and release tension in your muscles, done…

Loosen up muscles

Yoga for running

THECOACH Drew Fuller took up triathlon in 2013 and has represented Great Britain at the European age-group sprint triathlon championships. He schedules his training around a full-time job and works with hot yoga company Sweat Studios to create yoga routines for triathletes, which provide a cardio workout and reduce injury risk for runners. THEGOAL “Adding an active yoga workout to your training regime will improve your running technique, lessen your risk of injury and counter the adverse effects running has on your body,” says Fuller. “Hot yoga, in contrast to other gentler forms of yoga, offers a fullbody workout that boosts cardiovascular fitness, strength and flexibility. Yoga is also great for developing balance, which is important for runners because they’re literally hopping from foot to foot as they run.” THEWORKOUT “Do these poses at least…

Yoga for running

Undo the damage

THECOACH Luke Chamberlain is the head fitness manager of Fitness First’s flagship Bishopsgate gym in London and the founder of Impulse Fitness, specialising in performance and rehabilitation for beginners up to elite level. THEGOAL “Spending all day sitting down, whether you’re working at a desk or just parked on the sofa, can lead to damaging restrictions in movement and mobility,” says Chamberlain. “This workout can prevent common injuries that result from this inaction and will make your body better prepared for exercise. “But it’s ideal for those with more active lifestyles, too. The dynamic movements and isometric holds will improve muscle activation and range of motion, increase your heart rate and raise your core temperature in preparation for your workout.” THEWORKOUT “You can do these moves as a warm-up but they also work as a quickfire…

Undo the damage

Football fitness

THECOACH Andrew Wiseman is a S&C coach at Six3Nine. Having coached at clubs including Chelsea, West Ham United and Charlton Athletic, he’s worked with a range of players from academy level to full internationals. THEGOAL “Football is a highintensity, intermittent sport with a need for a multitude of physical qualities such as strength, power, agility and speed, alongside core stability,” says Wiseman. “Footballers work in all planes of motion, using every part of their body in harmony, and I look to strengthen players all over to make them stronger and more robust to resist injury. These exercises build the qualities required to play the game, giving you the edge on the pitch.” THEWORKOUT “These exercises will help you to build a foundation of strength, increase leg power in order to jump higher and sprint faster,…

Football fitness

Build cycling power

THECOACH Joe Hewitt is strength and conditioning coach for the English Institute of Sport and works with British Cycling. He oversees development of the fitness programmes for endurance cyclists, Paralympians and BMX squads and trained the GB team for the 2014 European track championships in Guadeloupe, where they topped the medal table with six golds. THEGOAL “This workout will prepare you for the physical demands of tackling hill climbs whether you’re riding for fun or competition,” says Hewitt. “The first three moves will help to build lower-body strength and power to generate force on the pedals – especially important when fighting gravity on hills. The latter three moves will develop your core and upper-body stability so you can hold yourself out of the saddle for the steepest climbs. These exercises also focus on…

Build cycling power

THECOACH John Noonan is the lead strength and conditioning coach at British Ski and Snowboard, working primarily with the GB Park and Pipe (freestyle) Team. He is also a researching a PhD in sport science, specialising in the physical demands on elite freestyle athletes in training. THEGOAL “Preparing your body for the slopes should begin long before you start strapping up your ski boots,” says Noonan. “If you haven’t prepared your body for the physical demands of haring down a slippery hill at high speed then, best case scenario, you’ll leave yourself susceptible to early fatigue. At worst, it could be a holidaycurtailing injury. So in the weeks before you go you should use this plan to develop a base of mobility, stability, strength and endurance that will ensure you get the most…

Train for tennis

THECOACH Arran Peck is a physical trainer for the Lawn Tennis Association who has worked with junior, development and professional players including Kyle Edmund and James Ward, the current British men’s number three and four. He has also trained pro rugby union players and Olympians. THEGOAL “Tennis involves intermittent bouts of intense activity for an indeterminate time, so it can be tricky to tailor your training,” says Peck. “But the key attributes are joint mobility and stability and explosive strength, and that’s what this workout covers. Additionally I’d recommend multidirectional speed work over five, ten and 15m, as well as Tabata sprints [20 seconds’ work, ten seconds’ rest].” THEWORKOUT “Whether you’re training for tennis or just using this as a conditioning workout, do six reps of each move, or six each side where applicable,” says…

Train for tennis

Upper-body muscle

THECOACH Andy McKenzie is a strength coach and owner of the Training Lab in East Sussex. THEPLAN “What you need is a session that strengthens the chest, shoulders and arms equally, so you build functional strength as well as muscle,” says McKenzie. “This pushing session does all that and integrates the core as well.” So you’ll build a six-pack and your chest. Winner. THEWORKOUT Complete the required reps for each move without resting. Rest for two minutes and repeat the whole circuit four to six times, depending on how jelly-like your arms feel afterwards. “You need a session that strengthens the chest, shoulders and arms equally, so you build functional strength as well as muscle” 1 HANDSTAND WALL WALK Get into a press-up position, facing away from a wall. Place your feet on the wall and walk them…

Upper-body muscle

Lower-body power

THECOACH Chris Burgess is a strength and conditioning coach and the owner of Lift The Bar. THEPLAN You don’t need a mountain of equipment to develop explosive strength – far from it. “I designed this workout to let you build a strong, explosive and very functional body using minimal space and kit,” says Burgess. And it all starts with your moneymaker. “The focus at the start is getting your glutes firing. You can generate huge amounts of power by improving your ability to extend your hips in a controlled but explosive way.” Do this and get glutes strong enough to crush walnuts. Just don’t expect us to eat those walnuts. THEWORKOUT Do the full sets and reps of the first three moves, resting for one minute between sets. Then do the last three moves as…

Lower-body power

THECOACH Chris Burgess is a strength and conditioning coach, and the owner of Lift The Bar. THEPLAN Yes, there’s probably an infomercial-branded device somewhere that lets you do the workout shown on these pages for three easy payments of $79.99. No, you don’t need it. “A towel is all you need to put together a full-body workout that challenges your body from angles it isn’t used to,” says Burgess. “It’ll let you move through unusual ranges of motion with very little impact, increasing your core stability and body control.” Bonus: you’ll probably end up with a cleaner floor too. THEWORKOUT Do this plan as a circuit twice a week, performing the recommended reps for each move and then moving straight to the next one. Rest for one minute and repeat a total of three times.…

Protect your posture

THECOACH Chet Morjaria is a strength coach THEPLAN Call it a hunch: there’s every chance modern life is ruining your posture. Typing, texting and slumping in a chair all lead to muscle imbalances that you can’t afford to leave unchecked, but help is at hand. “By working your scapula and supporting muscles, you’ll improve your posture and get stronger,’ says Morjaria, who created this workout. THEWORKOUT Repeat these moves twice a week and get your back in action. “Typing, texting and slumping in a chair all lead to muscle imbalances that you can’t afford to leave unchecked, but help is at hand” 1 SCAPULA DIP Hold the edge of a chair with your arms locked and legs straight out in front of you. Keeping your elbows straight, lower your torso so your shoulders move up towards your ears and…

Protect your posture

1 STICK TO WHOLEFOODS Nothing will hamper your progress more than over-indulging in processed foods. Regularly eating the refined carbs and sugars that form the basis of most processed snacks, baked goods and fast foods will sap your energy levels and cause fat-storing blood sugar spikes, making it far harder to lose weight or perform at an optimum level. To make matters worse, these foods typically contain high levels of manmade trans fats, which will make you feel even more lethargic and boost your levels of “bad” LDL cholesterol. For a healthier alternative, swap processed foods for more naturally indulgent wholefood alternatives. For example, you can trade crisps for nuts, chocolate spread for peanut butter and breakfast cereal for porridge oats, all of which have additional nutritional benefits. 2 EAT MORE VEG THAN…

A-Z of supplements

Let’s get one thing straight – despite what anyone says, you don’t have to take supplements to build muscle or lose weight, provided you’re eating a wholefood-based diet that’s high in protein and contains plenty of vegetables. But what supplements will do is allow you to maximise the gains you make at the gym, helping you to get stronger, faster and – crucially – recover quicker. Here’s our guide to some of the key supplements. ARGININE This non-essential amino acid is produced naturally in the body and improves performance by increasing nitric oxide production. Nitric oxide is a powerful vasodilator, which means it widens your blood vessels, increasing blood flow to the muscles and enabling better delivery of nutrients and oxygen to promote muscle recovery and growth during weights sessions. These effects…

A-Z of supplements

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