Fifty Shades of muscle! Get a ripped body like Jamie Dornan in 10 easy steps

BRING out the big guns like Mr Grey by following these top 10 tips to bulking up.

If you want a rippling torso and tree-trunk biceps like Jamie Dornan, listen up!

Quality time in the gym is key for anyone wanting to bulk up, but it's important to feed your muscles too.

Portion sizes and protein content are key ingredients to getting the body of an adonis, like the Fifty Shades star.

So to make sure you're doing it right, Lloyd Bridger, co- founder ofLDN Muscle, has put together 10 simple tips to help you gain strength and definition.

4 EXERCISES YOU DIDN’T KNOW BUILD A SIX-PACK

You don’t have to spend hours on a sit-up mat to carve out a rock hard core

When you’re pushed for time at the gym, crunches next to the yummy-yoga-mummies are usually first to be axed from your workout. And while you’re happy to designate a whole day to legs (sometimes), 10 minutes spent planking doesn’t quite hold the same allure as the bench. As a result, the cut-glass core you covet can be hard to find.

Luckily, there are more exciting ways to make your mid-section burn. By engaging your core during every move you can make your abs pop and even add power to your lifts, presses and pulls. Below are the four best exercises, for sneakily strengthening your core as you build the rest of your body.

ULTIMATE SIX-PACK SUPERSET WORKOUT

Hit your core from every angle to ensure a shredded six-pack

This hard core workout from trainer Matt Williams of JDP Fitness is designed to switch up your training while keeping the stress on your six-pack. "Having a functionally strong midsection lets you shift more weight on any exercise," says Williams. "To train your core efficiently you need to train it through different directions." Try these specially designed supersets at the end of your workout to hit every ab from every angle. Clear a space on the sofa – you're going to need a lie down by the time you get home.

superconjunto 1

Completar estos dos, resto durante 30 segundos, y volver a mover 1. Haga tres series en total.

THE COMPLETE BEGINNER’S GUIDE TO BUILDING MUSCLE

Want to start working out but can’t work out where to start? Look no further…

Kick off with a few simple body weight exercises

Gyms can be frightening places. Nervously fondling a couple of weights surrounded by ripped regulars powering through their routines isn’t fun. Or good for your self-esteem. Far better to start off with some classic body weight exercises in the comfort of your own home. Try busting out as many press-ups as you can, and also have a go at some body weight squats, lunges and the plank. This should give you an insight into the kind of mood-boosting endorphin hit training can provide. Welcome to the club.

THE 14 BEST BEGINNER’S EXERCISES TO DO AT HOME

Need new living room inspiration for your post-work workout? Look no further

It's probably something you've been thinking about while sat on the sofa, pawing at your doughy middle. Of course you could clear away the coffee table to create space. Sure you could get up 15 minutes earlier and squeeze in some exercises before work. Absolutely you could stock your new home gym with some muscle building essentials. But then what? With MH's help, taking your first steps towards fitness needn't be daunting. Below is our collection of the best beginner's exercises coupled with an explanation of what makes that move useful. Have a read and use the exercises to create a bespoke workout that fits your nascent training goals. Good luck.

14 BEST BEGINNER’S EXERCISES TO DO IN THE GYM

All the gear, no idea? MH guides your first trip to the weights room

Are you a victim of gym-timidation? Don't worry, you're not alone. A massive 20% of British men state a fear of not knowing what they're doing as the major factor keeping them out of the gym. Being too shy to elbow past the bros and onto the bench press is nothing to be ashamed of. But arm yourself with our muscle-building manual below and you'll gain the confidence to take on any barbell – or bro. Read our pick of the best beginner's moves – plus a quick explanation of what makes each one uniquely useful – and use the exercises to create a bespoke workout that fits your nascent training goals. Good luck.

10 BEST FOODS FOR BUILDING A SIX-PACK

These foods are proven to lift energy, repair muscles and blast abs-covering fat

Carlene Thomas Bailey By Carlene Thomas Bailey Posted on August 3, 2015 ShareTweetShareToggle

Spring onions

Scallion bulbs are a bright idea for your body; they contain allicin, which aids muscle repair and increases antioxidant activity, Phytotherapy Research reports.

Fennel

Ditch the bananas. This herb provides potassium aplenty. One bulb has 27% of your RDA, helping fight gas and curb hunger. You’ll be all bulk and no bloat.

DECK OF CARDS SIX-PACK WORKOUT

Time to play 52 card pick (yourself) up with this ultimate core workout

This workout from Hugh Jackman's trainer, David Kingsbury, will help you to achieve weight loss using a variety of short, high-intensity body weight exercises.

The only equipment required is a deck of cards, a medball, and your soon-to-be shredded body. The deck of cards workout is a high-intensity resistance circuit designed to super-charge fat-burning both during and after your workout, as well as beat gym-based boredom.  

– EPOCalypse Now

The after-burn effect is a byproduct of intense periods of exercise. With a post-workout window of extra calorie burn, high-intensity circuit training helps fire up your metabolism. What does this mean? It means you’re burning more calories while sitting around watching Netflix or dropping more body fat whilst answering emails at work. 

20 BEST ABS EXERCISES TO BUILD A SIX-PACK

Add these to your gym or home workout and carve out a serious core

A set of six – or eight – perfectly crafted abs is at the top of most MH readers' wish lists, but most men don't know how to make this muscle-building wish come true. There's so much more to building a cobblestoned core than constant crunches; not to mention the fact too many reps of this ab-crafting staple can do serious damage to your lower back. It's time to expand your armoury in the search for superior abs. Whatever your standard, there's something below to suit both the keg-carrying noob as well as the guy upgrading from six to eight abs. Whether you chose one exercise and do a pyramid set for the perfect finisher to any workout, or take of five exercises for five sets and create a bespoke abs day as part of your weekly training programme – these are the moves you need. Good luck.

8 WEEKS TO SIX-PACK ABS: THE DIET

Follow this 8-week diet to get six-pack abs for summer.

THE DIET PLAN OVERVIEW

Variety

Small diet changes can make a big difference. To keep your metabolism (and taste buds) humming, you’ll introduce a variety of new foods into your diet every two weeks. Each phase includes two new recipes. These healthy, easy meals will help you resist cravings and keep your diet on track.

Rock-Solid Protein

Protein will remain steady throughout the eight-week program to ensure you’re not sacrificing muscle.

15 Pilates Moves That Get Results

Pilates for Beginners

What sets Pilates apart is its focus on toning the muscles with springs, bands, or your own body weight. Alycea Ungaro, author of 15 Minute Everyday Pilates, shares her routine for beginners. Some moves are shown using Pilates studio equipment, but you can do most moves at home. Check with a doctor first if you're a man over 45 or a woman over 55, or if you have a medical condition.

Flat Abs: Pilates Hundred

This classic move helps flatten the tummy by using your abs efficiently. Hold on behind the knees, scoop the belly in, and curl down to the floor to get into position. Now curl the head and shoulders up slightly, lower back still pressed to the floor. Pump the arms up and down in small motions at your sides. Breathe in for five and out for five until you hit 50 pumps. Sit up and repeat for a total of 100 pumps.

GET SIX-PACK ABS IN 6 SIMPLE MOVES

Try these 6 quick exercises to get the washboard abs you've always wanted.

The hallmark of fitness is a nice six pack, because it not only represents a certain level of effort in the gym, but also maintaining a relatively low bodyfat percentage.

For this, both diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

Perform one set of each exercise 3 times a week. These exercises are of sufficient difficulty that one set will be a good start. Shoot for a rep range of 8-12. Once you can consistently get 15 reps with good form, and still make it through the workout, add another set.

6 ways to burn belly fat

Want abs of steel? While planks, twists and crunches will sculpt your abdominal muscles, there are other factors at work. Chiefly, body fat, which can mask your hard work. Think of this simple year-round plan as the rope for the stage curtains.

1. Strength training

Don't forget to lift! Hit the gym for cardio, but make sure you pick up those weights, too. Strength training for 30 minutes three to four times a week will increase your metabolism and pave the way for your tight, shapely fitness body. This is an essential component for a well-rounded fitness regimen.

2. Maintain balanced nutrition and consistency with your diet

Replace processed, packaged foods with lean proteins, vegetables, fruits, whole grains and heart healthy fats. Stay consistent and enjoy eating a healthy, balanced diet of whole foods with dedicated training and you will keep those abs year-round.

10 ways to build a better body

Boost your confidence and build a better body with our top tips.

Do you ever stand in front of the mirror dreaming about having the ‘perfect’ body? Nipping here and tucking there. Or do you believe your life would be so much better if you could just have Jennifer Anniston’s bikini body or could look as good as ‘Miss fitness’ who works in the cubicle next to you?

Well these certainly aren’t signs of a positive body image, but many of us think this way and wish we possessed qualities we don’t already have. The grass is always greener after all, right? But why sit there wishing for something better when you can make the most of what you have?

Here are 10 ways to build a better body (and it isn’t only about diet and exercise!)...

1. Reconnect with your body

Appreciate how your body works by trying yoga or stretching. The fluid movements involved in these activities are great for getting in touch with the wonders of your body and its many parts.

28 DAYS TO SIX-PACK ABS WORKOUT PROGRAM

This detailed routine is designed to help you carve a washboard while building a tapered physique.

Everyone is talking about it, and the number of transformation challenges is greater than ever before. That’s right, the Summer Shred is around the corner. If you’re up for the challenge, then we have the perfect program to build a "V-taper" and make your abs pop. Getting ripped is about making sacrifices, and with shirtless months quickly approaching, the longer you wait, the more you will have to victimize your way of life by showing up late for the party. Minimize your pain and frustration by easing in to this program, cleaning up your diet, and hitting some supps to take you to the promised land.

Calum Von Moger's 13 Tips For Bigger Biceps

For biceps-training advice, we went straight to the guy with the big guns. Here's what Calum von Moger—World Fitness Federation's Mr. Universe—had to say.

It comes with the territory that when you're jacked, people are going to ask you questions about your training. For World Fitness Federation's 2014 Mr. Universe winner Calum von Moger, that means endless queries about how he trains his mountainous biceps.

We posed 13 questions to the 24-year-old Aussie, who has now made the requisite relocation to Los Angeles in search of bodybuilding fame and glory.

1 WHAT'S THE MOST OVERRATED BICEPS MOVEMENT?

The single-arm cable curl done from a low pulley. [If you're too close to the pulley], any movement of your elbow away from your side can lessen the tension on the biceps as you bring the weight up.

Customize Your Workout With Bodybuilding's "Pro Creator"

Tailor your training to suit your body type with one of the world's top trainers, Hany "The Pro Creator" Rambod!

If you've ever wandered through one of the giant bodybuilding expos at the Arnold Sports Festival or Olympia, you know that one of the many highlights is getting free T-shirts from supplement companies. You grab as many as you can and stuff them into your bag with your free protein samples and magazine giveaways, hoarding loot like a kid at Halloween. But when you come home from the expo, you eagerly go through your stash—and find many of the T-shirts are the wrong size!

Free T-shirts are like generic workout programs: One size does not fit all! Basic training prescriptions may work great, but typically only for the genetically gifted. Like a shirt that's too loose or too tight, you'll have to make adjustments for the perfect fit.

Is StrongLifts 5x5 The Right Training Program For You?

StrongLifts 5x5 is one of the most popular strength programs on the web, but is it right for your goals? A strength expert reviews the pros and cons of this wildly successful protocol!

There are two ways to approach your workout on any given day: You can walk in and follow a random approach, which likely means training as hard as you can for a certain number of exercises, or you can follow a preplanned program in which exercises, intensity, and volume are intelligently manipulated over time. Pick the right program and you can make significantly more progress, with fewer injuries, rather than simply pushing yourself as hard as possible day in and day out.

There are plenty of sound training programs out there, but one of the most popular is called StrongLifts 5x5. Folks all over the world are giving this simple program a go. Like any program, it has pros and cons, but is it the right program for you? As a professional strength and performance coach, I'm here to help you make that decision!

5 Classic Exercises Made Even Harder

Basic exercises like the squat and bench press bring the best results, but that doesn't mean you can't alter them to make them more challenging and fun. If your routine needs a new beat, try these 5 classic-exercise remixes!

Legendary golden age bodybuilders like Arnold Schwarzenegger relied on basic, bread-and-butter exercises like the squat, deadlift, bench press, dip, and of course, the Arnold press to get strong and build world-changing physiques. Since their heyday, these exercises have become contemporary staples in strength and bodybuilding routines everywhere.

If these exercises are in your routine, congratulations—you're making Arnold proud! However, as long as you're not trading out heavy compound movements for some weak-ass exercise, it's a good idea to occasionally alter your exercise selection to prevent stagnation and encourage continued adaptation.

Joe DeFranco's Complete 3-Week Strength Reboot!

Lifting near your max regularly can leave you feeling, well, maxed. Step away from pain and into this 3-week program that will help you feel good and prepare for whatever comes next!

Strength: It's not just for powerlifters anymore. Women and men, bodybuilders and weekend athletes—everyone seems to want to move more weight these days. And that's awesome! But let's be honest: For a lot of us, it also brings some problems. Or, more specifically, some pain.

Seasoned heavy lifters are really good at convincing themselves that it's all part of the game. Some of them brag about their achy joints, shoulders that bark in the middle of the night like they're the powerlifting equivalent of merit badges.

So what's the solution—a deload week? You mean doing the same thing that's hurting you, only with less weight, before going back to big, painful weights again? There must be a better way. And there is. It's this three-week cycle!

10 MISTAKES TO AVOID WHILE YOU’RE STILL YOUNG

Use these smart training tips to get you bigger and stronger, even in your later years.

As a guy who's been in the iron game for many years, I can't tell you how often I've read or heard something like the following: "When I was a young lifter, I was so stupid. I don't know how I ever made gains!"

Quite frankly, even a lousy, borderline-unsafe training program will produce results if you hit it hard, don't skip many workouts, and continue to do so for years. But there is some truth to that "young and stupid" sentiment. Young lifters often do things that don't hurt them too much at the time, but their "sins of youth" often come back to haunt them like a scorching case of herpes in their 30s and 40s.

Looking back at my own lifting history, I did tons of stuff wrong, but not every mistake was a huge deal. Sure, I probably beat myself up too much on occasion, but I was enthusiastic and loved the gym.