John Cox

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www.gq.com

How to Get Shredded the Right Way

Getting visible abs requires reducing body fat to around 12% through a balanced approach combining strength training, moderate calorie deficit (around 500 calories), adequate protein intake (1.6g per kilogram of body weight), cardio, and consistent sleep—not through extreme methods like crash diets or starvation. Results typically appear within four to nine weeks, with noticeable changes visible after four to six weeks, though the timeline depends on individual factors like genetics and starting body composition. The safest method prioritizes progressive strength training, whole foods, and patience rather than the drastic weight-loss tactics used by elite athletes preparing for competition.

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www.muscleandfitness.com

4-Week Beginner Workout Plan For Strength & Fat Loss

This four-week beginner bodybuilding program progressively intensifies by shifting from full-body workouts in week one to increasingly specialized splits (upper/lower, push/pull/legs, then four-way) while adding exercises and volume each week. The program prioritizes learning fundamental free-weight movements early, maintaining the 8-15 rep range for muscle growth, and using reverse pyramid sets (decreasing weight as reps increase) to maximize results without risking injury or burnout. The author argues that completing even one month of consistent training establishes the foundation and visible results needed to sustain long-term fitness commitment, making it suitable for complete beginners or those returning after extended breaks.

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www.techradar.com

A top fitness coach shares his favorite 20-minute kettlebell workout for building full-body strength and muscle

Fitness coach Obi Vincent provides a complete 20-minute full-body kettlebell workout using just two exercises per movement category, performed as a two-round circuit that combines strength training with cardiovascular benefits. The piece emphasizes kettlebells' unique advantages over traditional weights—their offset center of mass forces core stabilization, their ergonomic handles suit explosive movements, and they replicate real-life functional movements while being space-efficient for home use. Vincent recommends using heavier kettlebells for lower-body exercises and lighter ones for upper-body movements to properly challenge different muscle groups while maintaining proper form.

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apple.news

Cable Flys Can Carve Out Your Chest Faster Than Presses. Are You Using Them Right? — Men’s Health

While heavy pressing builds overall chest size and strength, cable chest flys are the superior exercise for carving definition and detail in the pecs, particularly as a finishing move. The key to maximizing the cable fly involves precise positioning—cables set just above shoulder height, a light grip near the base of your palm, and continuous shoulder blade engagement—combined with specific movement cues like stopping before a full crossover and leading with your pinkies to maximize the chest squeeze.

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www.insidehook.com

The "Daily 50" Is a Simple Routine That Builds Lean Strength

The piece champions the "Daily 50" — 50 push-ups, 50 air squats, a 50-second wall sit, and a 50-second plank, split up however you like but done daily — as a no-equipment, anywhere workout built on functional compound moves and isometric holds. It argues the real value is consistency and accessibility (great for travel or getting back on track after a lapse) rather than serious hypertrophy, since the body will eventually plateau without progressive overload or gym work. Worth keeping as a low-barrier maintenance routine to fall back on, not a full training program.

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Men's Journal

Stronglifts

StrongLifts 5x5: A Simple Workout To Get Stronger

This guide explains the Stronglifts 5×5 program, a beginner strength training routine built on five compound lifts performed for five sets of five repetitions, covering the specific exercises, progression strategy through progressive overload, and how to integrate cardio without compromising gains. It addresses common obstacles like form breakdowns and plateaus, provides tools like workout spreadsheets and a tracking app, and outlines advancement pathways to intermediate programs once the initial phase is complete.

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