Expert Tip: To up the intensity if you don’t have adjustable dumbbells, add a heavy band, do more reps, slow the movement down to create more time under tension, or hold the contracted position of the exercise.
Directions: Add this dumbbell workout to your weekly regimen once per week; do it twice per week with cardio on opposing days if you need a new program. Complete the exercises in Part 1 for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets. Once you’ve completed all 3 sets in Part A, rest for 60 to 90 seconds, then complete the triset in Part 2. Complete the exercises for the prescribed number of reps, taking 20 to 30 seconds rest between moves, and 30 to 45 seconds between sets for 3 total sets. Beginners should use 20- to 25-pound dumbbells, intermediate lifters can do 30- to 40-pound dumbbells, and advanced can go 45 pounds and higher.

The Most Effective Dumbbell Workout of All Time
PART 1: DUMBBELL SUPERSET
A. Single-Arm Eccentric Push Press
Stand with feet at shoulder width, holding a dumbbell in right hand with a neutral grip at shoulder height, elbow bent at 90 degrees. Lower into a quarter-squat, then explode up, driving through legs to press the dumbbell overhead. Pause, then slowly lower to start position. Complete 4-5 reps, then switch sides.
Single-Leg Renegade Row With Eccentric Isometrics Marius Bugge for Men’s Journal
B. Single-Leg Renegade Row With Eccentric Isometrics More

Since its discovery in December 2019, a coronavirus has been making headlines as it steadily spread from Wuhan, China, where it was first reported, to other countries around the globe. There are now more than 4,000 confirmed cases worldwide, and that number is expected to grow. While the CDC reports that the virus presents only […] More

You’re familiar with whey, pea, and soy, but potato protein? It might not be just a fad. A new study in Medicine & Science in Sports & Exercise finds that consuming protein extracted from potatoes has the same benefits for helping your body rebound after a workout as consuming milk protein—long believed to be the go-to source for post-exercise recovery.

Plant proteins are typically considered less useful in recovery because they’re harder to digest and are incomplete in their amino acids compared to animal protein, but potatoes, it turns out, have all the essential amino acids that milk does.

In the study, Dutch biologists asked a group of fit guys to consume a beverage made with 30 grams of either potato or milk protein powder after resistance training. The result? Muscle protein synthesis (a.k.a. recovery) was enhanced equally for both groups, says study co-author Luc J.C. van Loo.
But since whole potatoes contain a measly 1.5 percent protein based on their weight, potato protein powder (protein extract from the “juice” of the potato) is definitely the way to go.

A newcomer to the fitness supplements market, potato protein is expected to reach $115 billion in sales by 2030, according to some estimates. For now, though, look for it in your local health food store.

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Running stark naked into the ocean in winter might seem loopy. But a new Scandinavian study (where else?) found that cold-water immersion followed by hot sauna recovery can give you an advantage when it comes to losing weight.

In the study, researchers monitored the vitals of a group of young men who had spent at least two years swimming twice a week in cold water and compared them with a non-swimming control group.

They found those who regularly swam then sat in a sauna burned more calories via brown fat (the type that keeps you warm). In short: Cold-water immersion followed by hot sauna bouts can increase energy expenditure and promote weight loss.

If you’re thinking of taking the polar bear plunge this year, consider these tips:
Get naked: Less is more when it comes to clothing. It may keep you toasty on land, but as soon as garments become wet, they cling to skin, making water feel even colder. 
Plug your ears: If you’re prone to “ice cream headaches,” use earplugs to keep freezing water from entering your ear canal.
Skip the shot of whiskey: Booze lowers your body temperature, making cold water tougher to handle.
Practice: Sit in ice baths or take a cold shower for 2-3 minutes in the weeks leading up to the plunge.
See your doc: If you have heart issues, check with your physician first, as cold water can cause a spike in heart rate and blood pressure.

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Source: Wellness – mensjournal.com More