Men's Fitness Guide

Put together by experts in weight training, fat shedding, body toning and training-focused nutrition, the Men's Fitness Guide series of bookazines zone in on different topics to get you on track to the body you want. We've got the Complete Guide to Dumb-bell Training, Meals that Make Muscle, the updated Workout Manual for 2020, and many more dedicated specialist magazines for you to keep at home for expert tips in an instant.

Men's Fitness Guide

INTRODUCTION • Welcome to the latest Men’s Fitness Workout Manual, featuring a collection of training plans and advice to help you get in the shape of your life.

Training knowledge • Working out to build muscle and burn fat isn’t as simple as walking into a gym and picking up the first weight you see. The more you know about training, the better your progress will be, and this chapter offers expert advice on numerous aspects of training. With the benefit of our trainers’ experience and knowledge, you’ll get stronger and leaner in next to no time.

Lowering standards • Build bigger and stronger muscles by mastering the eccentric phase of every lift, says trainer Sean Lerwill

DOWN A TREBLE • Three easy steps to mastering eccentric movements

Rest harder • The time between your sets is just as crucial as what you do in them, says trainer Alex Adams

WELL RESTED • Don’t start texting – try these rest-period tricks instead

Mind over muscle • Get bigger and stronger muscles by thinking harder, says trainer Adam Gethin

MENTAL EDGE • Get bigger and stronger by keeping these points in mind

Faster fat loss • Looking for the best way to blast away your belly? Adam Gethin reveals all

FASTED CARDIO

One at a time • Lifting with one arm or one leg at a time is a great way to balance growth, work your core and minimise injury, says Adam Gethin

STRENGTH BALANCE • Your three-step guide to achieving balanced gains for maximum size and strength

Four-week workouts • These routines use effective techniques such as supersets and compound moves to give you the best muscle-building bang for your buck. Changing your workout every four weeks ensures your muscles never adapt to the exercises, forcing them to take on new challenges and keep growing. There are either three or four weekly sessions in each workout and you can do all six workouts in order or pick and choose the right one for your goals. Whichever approach you take, you’re likely to see a phenomenal physical transformation.

MONTH 1 • Each session, three heavy lifts will fire up your muscles while a high-rep superset will fatigue them so you get stronger faster

MONTH 2 • Do each giant set – four moves done back to back without rest – four times to torch fat and pack on muscle

MONTH 3 • Each of the three weekly sessions this month will push your muscles to their limit for a leaner look

MONTH 4 • Each of this month’s three weekly workouts includes five moves to build a stronger, leaner body that’s more able to stay free from injury

MONTH 5 • These three workouts use supersets to keep your heart rate up so you blast fat more effectively

MONTH 6 • Achieve the V-shaped torso you’ve always wanted in just four weeks with this upper-body plan

Middle ground • A six-pack like corrugated titanium is the ultimate physical reward for those prepared to put the work in. And that means hitting your abs muscles in different ways and from different angles. ? is chapter gives you eight unorthodox options, most of which you won’t see being performed in the gym every day, but each of which will work your midsection muscles hard for the results you want – and give you the edge over everyone else who wants defined abs.

Band practice • Resistance is anything but futile...