Part 1: Muscle-ups Muscle-ups require both pulling and pressing strength. Our fail-safe progressions will prepare your body for each element, so you’ll be ready to conquer the rig with a gymnast’s grace and power.  Chest-to-bar Pull-up: 4 sets of 6 reps  Your first step is to develop the strength to perform a muscle-up. This can be done with controlled pull-ups. Hang below a bar with an overhand grip, just wider than shoulder width, and your arms fully extended.  RELATED STORY 10 Secrets to Getting the Perfect Pull-up Keep your legs tight together and bent at 90 degrees as you pull your chest … Continue reading MUSCLE UPS


The health benefits of strength training extend far beyond weight management and aesthetics. Yep. Although most people get into exercise purely for cosmetic reasons (i.e. to build muscle, lose fat and increase their physical attractiveness), there is a substantial body of scientific evidence pointing to numerous health benefits of strength training. But first, what is strength training? Strength training (also known as weight training or resistance training) is a type of physical exercise which uses resistance to oppose the force generated by muscles through concentric and eccentric contractions. While most people associate strength training with lifting weights (barbells and dumbbells), … Continue reading BENEFITS OF STRENGTH TRAINING


4 Benefits of the Butterfly Pull-Up In the below sections we will discuss four benefits of the butterfly pull-up. Note, that many of these benefits are inherent to most forms of kipping pull-ups, with some exceptions. Kipping Pull-Up Efficiency The butterfly pull-up is one of the most efficient kipping pull-up exercise techniques as it saves energy and time. Unlike the strict, regular pull-up araion, the kipping and the butterfly pull-up allow for an individual to use body momentum to assist in the movement of the joints (via muscle contractions). In doing so, less strength and muscle mass is required to perform a … Continue reading BUTTERFLY PULL UPS


Most people are just far too impatient to spend the time and energy it takes to get good at complicated tasks like playing the piano or becoming a great carpenter. They will go their entire lives hopping around from one activity to the next, never settling on anything, never becoming great (or even above average) at any particular skill. What a shame that is. In my opinion, making sure you have become a “master” of at least one thing in your life is an important goal. (NOTE: When I say, “master,” I don’t mean you need to be at a professional level. You … Continue reading HOW TO SNATCH


Sometimes it’s all about getting massive, sleeve-splitting upper arms, and to do that you need to start training your triceps. People tend to focus on their biceps when bulking up their guns, but the triceps are a bigger muscle group than their glamorous, front-of-arm counterparts, so if your aim is impressive size then neglecting them is pure folly. The triceps are so called because they are made up of three heads – the lateral head, the medial head, and the long head – all of which need to be worked to increase strength and size in your upper arms. Fortunately … Continue reading TRICEP DIPS


Paige Hathaway is an American fitness cover model, entrepreneur, and social media star famous for her impressive Instagram following. Right at the start of her career, she ranked second at the 2012 Ronnie Coleman Classic, the biggest NPC statewide competition in the United States. The next year, she was named the FLEX August 2013 Bikini Model Search Winner. Since then, she has graced the covers of many prestigious magazines, such as Fitness Gurls, Women’s Health and Fitness, Oxygen, Inside Fitness, MOST, Livid Magazine, Muscular Development, Dakini Magazine, and many more. She has endorsed the brand Shredz for three years. She … Continue reading MANPEDIA CENTREFOLD: PAIGE HATHAWAY