The Ultimate Winter Sports Mens Workout

Most Mens Workout train their muscles in only one direction. That means they're not reaching their potential. This workout trains your muscles from every angle, speeding growth and improving stability. These may be the best exercises that no one's doing.


Do this workout two or three times a week. For exercise one, complete as many reps as you can in 20 seconds. Rest 60 seconds; repeat once. Then move on to exercise 2A. Do exercises 2A and 2B as a superset, performing one set of each exercise before resting 90 seconds. Complete two to three sets of eight reps for each. Then move on to exercise 3A. Do exercises 3A and 3B as a superset, performing one set of each exercise before resting for 90 seconds. Complete a total of two to three sets of 12 to 15 repetitions for each.

1. Mogul Jump Holding a medicine ball between your thighs, stand with your feet and lower body facing two o'clock and your upper body turned straight ahead. Dip your knees until they're bent about 60 degrees. Jump and twist your lower body to the left so your hips and knees are now pointing at 10 o'clock while your upper body is still facing straight ahead. That's one rep. Repeat until you complete all your reps.

2A. Lateral Lunge and Press Grab dumbbells and stand with your feet hip-width apart. Press the dumbbells overhead, arms straight. Then step 60cm to your left and lower your body until your left thigh is parallel to the floor while you lower the left dumbbell to shoulder height. (Do this in one move, keeping your torso as upright as you can.) Drive your body back to the starting position. Repeat, this time stepping to the right.

2B. Side Plank (With Reach Under) Lie on your right side, knees straight. Prop your upper body up on your right elbow and forearm, which should be directly below your right shoulder. Raise your hips so your body forms a straight line. Contract and brace your abs. (Imagine you're about to take a punch in the gut.) With your left hand, reach under your torso and behind you. Then straighten your left arm above you. Do eight reps and switch sides.

3A. Lateral Step-Up Grab a pair of dumbbells and stand with your left side next to a gym bench. Place your left foot on the bench. That's the starting position. Press your left foot into the bench and push your body up until both legs are straight. Slowly lower back to the starting position, making sure that your right foot is parallel to and lined up with your left foot when you touch back down. Complete all reps and switch sides.

3B. Stability Ball Jack-Knife Assume a push-up position with your shins on a stability ball. Your arms should be straight and your back flat; your body should form a straight line. Roll the ball towards your chest by raising your hips as high as you can and rounding your back as you pull the ball forwards with your feet. Pause, then return the ball by lowering your hips and rolling it backwards. If that's too easy, perform a push-up between reps.

Training Tip Drink a cup of chocolate milk as soon as you put that last dumbbell back on the weight rack. A study published in the International Journal of Sports Nutrition and Exercise Metabolism found the cheap, tasty concoction was more effective than expensive carbohydrate sports drinks as a form of post-workout nutrition. Consider it your muscle-building smoothie for winter.

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The Mens Workout Tips

1. Don't be a workoutaholic. At first, your muscles aren't ready to do a lot more than they were doing before--they're ready to do a little more. You increase your chances of success by moderating your activity a little bit. The morning after a workout, you want to feel like you trained, but you don't want to have to crawl to the bathroom."
2. The best rep range for gaining size is eight to 20. The optimum results for muscle growth come from lifting a weight that's between 60 percent and 80 percent of what you could lift for one, and only one, rep, At 80 percent, the average person can do eight to 10 reps; at 60 percent, he can do 15 to 20.
3. The two most important times to eat are when you wake up and after you train. You need fuel in your tank to train hard, and if you don't fill 'er up at breakfast, you'll be running on fumes later. A more substantial meal, however, consisting of complex carbs and complete protein (chicken breast contains a better amino-acid profile than egg whites, for example) should be consumed within 90 minutes of a workout.
4. Difficult exercises are good for you, so resist the temptation to avoid them. Most exercises can be classified as either single-joint or multijoint movements. Multijoint movements are the more difficult of the two types to master, but it's well worth the effort to learn their proper execution, since they result in maximum muscle growth of more complex muscle groups like the chest or the legs. People often get too specific in their exercise selection, At some point, you really need to do big multijoint exercises that involve large amounts of muscle mass.
5. Unless it is the primary focus of your training, do cardio after, not before, you lift weights. Or do it during another part of the day, or better still, on a separate day.
6. Stretch before you train, and warm up before you stretch. Don't jump right into your weight-training session. First, do about 10 minutes of low-intensity exercise on a stationary bike or a treadmill. Alter also recommends stretching the body part, or parts, being worked for 15 to 20 seconds after every set. And don't jump right out of your training mode. Follow with a brief cool-down in which you basically just keep moving for five minutes or so, with another five to 10 minutes of stretching.
7. Recovery is just as important as training. When you lift weights, you're actually tearing down muscle fibers. It's only after you've completed your workout that your muscle tissues begin the rebuilding process. As a beginner, don't lift more than three or four times a week, never work the same muscle group on consecutive days, and never train a muscle group that's still sore from a prior workout. For optimal results, you also need to maintain a proper nutrition program, which calls for five or six nutrient-packed small meals a day (four, at minimum). You need to get enough shut-eye--at least eight hours of it. Adequate sleep keeps you mentally and physically sharp for your workouts.
8. Don't do the same workout over and over. Your body only changes when you force it to, and it's remarkably quick to adapt to new stimuli. If you repeat the same workout every training session even for a month, your body can probably handle it without producing an adaptive response.
9. Most guys need to consume an additional 2,500 to 3,500 calories a week to gain one pound of muscle each week. You can pump iron until you're blue in the face, but if you don't augment your training efforts with enough food and fluid, the laws of human biology and simple mathematics dictate that you won't get any bigger.
10. Women seem to dig men who work out. Sports psychologists could speak on this topic at length, and relevant studies doubtless have been performed, but we know this statement is true, Being in shape definitely gives men that extra sex appeal, Working out leads to self-confidence, which leads to sex appeal.

Recommended Workout Shorts

I love these Champion exercise Workout shorts! They are the perfect selection for plus exercisers who hate having a lot of extra fabric floating around when working out. While I love capris, these are awesome when you’re biking or doing home aerobics, if you’re the shy type, or for everyday exercising if you aren’t afraid of a little comfortable black stretch.
While stretch pants have had a rough time in the plus world, they’re great for active men’s, and I vote that we bring them back, for comfort’s sake. Oddly enough, I sometimes even feel sexy when I’m wearing mine. . . is that so wrong?

The 300 Workout

For a Spartan-sized Mens Workout challenge to your daily routine, consider this your new fitness gauntlet:

a) Pullups - 25 reps
b) Deadlifts with 135lbs - 50 reps
c) Pushups - 50 reps
d) 24-inch Box jumps - 50 reps
e) Floor wipers - 50 reps
f) Single-arm Clean-and-Press with 36lbs Kettlebell - 50 reps
g) Pullups - 25 reps

All exercises are done without scheduled rest between moves. Obviously this is an advanced workout...you shouldn't do it unless you are already in great shape.

Fortunately, this can all easily be adapted. Appropriate exercises can be subbed in: Drop down to 150 total reps, or 4-6 exercises of 15-25 reps each. For example, you might try this workout, great for a guy with moderate fitness:

15 bodyweight rows
25 bodyweight squats
15 pushups
50 jumping jacks
20 mountain climbers
10 close grip pushups
15 bodyweight rows