No disrespect to the old man, but a lot has changed since Pops taught you how to shave with a handful of Barbasol and a Bic disposable. With the latest crop of precision instruments and products­—and the proper technique, courtesy of The Art of Shaving’s Thomas Cheung—you can turn the much-hyped “perfect shave” into just another part of your morning routine. Dad would be proud.

Step 1: Time It Right

Shave when your beard is the most hydrated—ideally right after you step out of the shower. “Steam hydrates your beard. When you’re shaving with a razor, you want the growth as soft as possible,” says Cheung. Start by applying a pre-shave solution or scrub—Cheung recommends The Art of Shaving Ocean Kelp Pre-Shave Gel ($25, theartofshaving.com). John Allan’s Slick Water Pre-shave Solution ($30, johnallans.com) is another option we love, with a superslick consistency. If you’re in a rush, the Every Man Jack Signature Mint Face Scrub ($6, everymanjack.com) will wash your face at the same time.

Step 2: Lather Up

Top-notch shaving cream is glycerin based and produces a rich lather. Glycerin “pushes water into the hair, making it swell up and easy to shave,” says Cheung. If you want to shave in the shower, Edge Body Renew Face & Body Shave Cream ($7, edgeshave.com) will cling to your skin while water washes over you. If you attract nicks, Nivea Men’s Sensitive Shaving Cream ($5, drugstore.com) provides soothing moisture without any drying alcohols.

Skincare 101: The Perfect Shave>>>

Step 3: Mow-Town

When shopping around for a cartridge razor, pay at­­tention to the handle, particularly the weight—an instrument with a heavier grip, like Harry’s The Winston ($20, harrys.com), will help you achieve even strokes. If you’re battling thicker stubble, opt for the industrial-strength power of the Gillette Fusion ProGlide ($13, gillette.com), or the Schick Hydro 5 ($14, schickhydro.com), whose four-blade cartridges will have your beard wondering why it even bothered growing in the first place. First shave with the grain, then lather up again and go against it (it’s cool, trust us). The second step isn’t for everyone, though. “For those with curly hair,” Cheung explains, “when you shave against the grain on the second pass, [hairs] can get under the skin,” causing ingrown hairs. If time is of the essence, rely on an electric razor like the Philips Norelco Shaver 4100 ($70, usa.philips.com) to get you out the door faster; if your style involves some detailing, we recommend the Conair i-Stubble facial trimmer
($66, conairformen.com).

Step 4: Close Up Shop

Whatever you do, don’t skip the after-shave solution. It closes the pores (preventing them from filling up with dirt and grime throughout the day) and acts as a protective barrier. “You’ve pretty much taken off a micro layer of skin, so you want to protect yourself from the elements,” Cheung says. “I like balms because they don’t have alcohol.” Check out Kiehl’s Ultimate Men’s After-Shave Balm ($18, kiehls.com), and be sure to apply it evenly to the area you just shaved.

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It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

5 Form Flaws You Need to Correct Now >>>

As primitive as it is, the overhead press involves technical precision. Take note of the form mistakes you're making, especially when the weight starts getting heavy, and get better at just about any fitness challenge that awaits.

MISTAKE 1: YOU'RE PRESSING IN FRONT OF YOUR BODY
The press is a vertical push loaded over the spine. A slight shift in position that moves the bar away from alignment directly over the spine creates unwanted shearing forces on the back and shoulders. When you press, finish with the bar directly above your neck, looking through "the window” that you’ve created with your arms up.

MISTAKE 2: YOU'RE ARCHING TOO MUCH
A back arch in the bench press is a good thing. A notable back arch in the standing press isn’t. The force of the weight is coming right down on your spine and an overarched spine can cause back pain. If you have a pronounced back arch when overhead pressing, try these three training tweaks.

First:Strengthen your core (e.g., plank variations) because if your abdominals aren’t strong, they won’t be able to keep the pelvis in a neutral position through contraction and the pelvis will slip into an unhealthy forward tilt. Second: Release your hip flexors by foam-rolling and stretching since they may become tight and cause a forward pelvic tilt. Third: Work on your shoulder mobility. Insufficient range of motion (ROM) at the shoulder joint can cause the back to overarch as a “quick solve” to get the barbell loaded over the right place. Use pec stretches and shoulder dislocates to improve your shoulders’ ROM.

MISTAKE 3: YOU'RE PUSH-PRESSING INSTEAD OF STRICT-PRESSING
The standing press is a great way to improve absolute strength—as long as you don’t cheat. The push press involves a drive from the lower body to transfer more force into the bar, allowing you to move more weight overhead. Although it’s an explosive move, push-pressing too frequently won’t improve your standing press numbers and it won’t target your shoulders as much. Check your ego at the door and lower the weight by 15% so that you can strict-press with no help from the lower body to transfer forces.

MISTAKE 4: YOU'RE NOT USING FULL RANGE OF MOTION
Bring the bar all the way down to your torso on every rep to really hit your deltoids. Lowering the bar to eye level, then returning to the finish position makes the overhead press significantly easier while loading your triceps more than your shoulders. The added range will also increase your time spent under tension, since each rep will take nearly twice as long, adding to the release of more hormones important for building muscle and burning fat.

MISTAKE 5: YOU'RE IGNORING CHRONIC SHOULDER ISSUES
When it comes to the shoulder joint, susceptibility to injury is maximal since lifters often develop muscle imbalances that make one side of a joint stronger and tighter than the other resulting in chronic pain and tightness in the rotator cuff. Set yourself up for success by pairing shoulder-press movements with sets of pulling exercises to stabilize the shoulder blades, where all four of rotator cuff muscles attach. Also, be sure to routinely stretch and release the muscles of the chest and front deltoids to lower your chances of injury and encourage pain-free pressing.

--
Related:
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25 Ways to Get Stronger Now>>>

You may not be able to spend all day scrolling through your Facebook and Twitter feeds. If you are, you probably should be doing some work. But either way, you shouldn't have to miss out. So we're going to make your life a little easier. Each week, we'll pull together some of the best, most-engaging, can't-miss content from MensFitness.com—everything from training to nutrition to style—and give you a chance to play catch-up.

WORKOUTS and FITNESS

How To Use Free Weights For Ripped Six-Pack Abs>>>

Use these 4 free-weight ab exercises to get your core ready for the beach early.

The Best Dumbbell Biceps Workout>>>

Add some serious size to your arms with this efficient and effective biceps workout.

5 Form Flaws You Need to Correct Now>>>

Get better results and save yourself from injurie. Avoid these common technical mistakes. 

HEALTH and NUTRITION

Diet Q&A: What It Means To Be Alkaline>>>

An alkaline diet can boost your energy, help you sleep better, slow down aging, protect against cancer, and keep your mind sharp.

E-Cigarettes: Helpful or Harmful?>>>

The FDA proposed legislation seeking regulation of e-cigarettes. We give an in-depth look at what the popular "vaping" does to your body.

Meet the Sleep Doctor>>>

Thanks to sleep specialists like Harvard's Charles A. Czeisler, Ph.D., M.D., everyone from the Portland Trail Blazers to the Rolling Stones are manipulating their sleep to their advantage.

For any athlete, but especially guys like world and Olympic champion speed skater Apolo Ohno, training and exercise are part of everyday life, just like brushing their teeth. If a day is skipped, their body knows it and reminds them. Something is off and that small variation is a distraction all day. That’s part of the thinking that went into the eight-time Olympic medalist’s decision to compete in perhaps the world’s most grueling race, the Ironman World Championship triathlon in Kalilua-Kona, HI in October. The race is a 140.6-mile swim-bike-run.

Triple Threat: How to Train for a Triathlon>>>

“This is something I need in my life to kind of reset me, bring me back to who I am,” said Ohno, who will turn 32 in May. “I’m ultimately always an athlete. It’s kind of who I am as a person. I don’t function the same way daily if I don’t get a workout in. I’m becoming more dependent upon that. This to me is the ultimate comeback without coming out of retirement. It’s a chance where, because it’s so grueling and so difficult, it’s a test against myself.”

And the entire process—from the training to race day—will be documented in an eight-episode documentary-style Web series called Mission Apolo: Built with Chocolate Milk.

Now, Ohno’s challenges are similar to nearly any dedicated gym rat: How does he balance work and business ventures with his training?

“It’s not like a CrossFit workout where you walk in, you slam it for 20-30 minutes, and you’re done,” he said. “Great, in 20-30 minutes I haven’t even begun my workout yet. I’m just warming up for the swim. On Saturday, I did a 4.5-hour bike ride and then we had to do a transition run for 2.5 miles. Shit, man, this is totally different. Basically, my social life is out the window. It’s gone.”

Ohno is being coached by eight-time Ironman world champ Paula Newby Fraser, the most recognized triathlete—man or woman—in the sport. He says training through a busy travel schedule has been a challenge. He’s only into his first month of training but is committed to staying consistent, even if he isn’t looking to cross the finish line first. He’s content to inspire others by filming the journey that will be posted on gotchocolatemilk.com.

His post-Olympic career already includes an appearance at the 2011 New York City Marathon, where he finished in 3 hours, 25 minutes. But at the Ironman, those 26.2 miles only constitute a third of the race—after a 2.4-mile swim and a 112-mile bike ride. Ohno has been able to get some advice from another retired crossover athlete. Former NFL wide receiver Hines Ward competed in the Ironman World Championships last year, finishing in 13 hours, 8 minutes. Ward said he’ll be there if Ohno needs advice but mostly, “he says, ‘I’m praying for you,’" Ohno said.

Ward, who joined Ohno on a media blitz through New York this week, said that his best advice was that Ohno should only worry about himself and not to get caught up in racing those around him. But when it comes to training, the most important aspect will be nutrition and recovery. Ohno agreed.

“My recovery starts immediately. Within an hour or a half hour after [a training session], I have a real meal—solid foods,” he said. “In terms of overtraining, it’s tough because everybody handles pain differently. You have to kind of dial into your own internal mechanism and body to know when you should back off. You can only hammer and flog yourself for so long before saying, OK, I need to back off.”

There’s no backing off in sight for Ohno now. His Olympic career might be over, but he’s not done challenging himself. Not yet.

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Achieve Your Fitness Goals Now! Get the Book >>>

Bodybuilders of the ’60s and ’70s were known for taking a high-volume approach to their training. They did lots and lots of sets, aiming to completely exhaust the muscles they were working and force them to come back bigger and stronger to handle an even more relentless attack next time. We applied that mentality to classic medicine ball training to give you a workout that’s a bit more functional than what most bodybuilders do, but no less intense or effective.

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HOW IT WORKS
The slam is a fun move and simple to do, but don’t take it lightly. Training your core to absorb and redirect force quickly has muscle-building benefits. High reps and short rests also define the workout, targeting core endurance. Training that burns doesn’t exactly bring out more definition, as is widely believed in bodybuilding; but assuming your diet is helping you lose fat, your abs will pop from this kind of workout.

DIRECTIONS
Perform the paired exercises (marked “A” and “B”) as supersets. So you’ll do one set of A and then B before resting. Complete all the prescribed sets for the pair before moving on.

THE WORKOUT >>> [Page 2] 

The Best Dumbbell Biceps Workout >>>

1A. SLAM
Sets: 3 Reps: 10 Rest: 0 sec.
Stand with feet shoulder width and hold the medicine ball with both hands. Brace your abs and reach your arms overhead and back, with elbows almost locked, until you feel a stretch in your abs. Explosively throw the ball onto the floor and catch it on the rebound.

1B. V-UP
Sets: 3 Reps: 20 Rest: 60 sec.
Lie on your back on the floor holding the ball with both hands behind your head. Extend you legs. Brace your abs and sit all the way up. Raise your legs simultaneously and reach for your toes with the ball. Your body should form a V shape at the top.

2A. PUNCHER'S PUSHUP
Sets: 3 Reps: 5 (each side) Rest: 0 sec.
Get into pushup position with your right hand on the ball. Perform a pushup and then push your right shoulder forward so you can come up higher and your left hand is suspended in the air—in line with your right hand. Return to the floor. Switch the hand on the ball and repeat.

2B. TOE TOUCH
Sets: 3 Reps: 15 Rest: 60 sec.
Lie on your back on the floor holding the ball with both hands and arms extended. Raise your legs straight up into the air. Crunch your torso up and reach for your toes with the ball.

3A. RUSSIAN TWIST
Sets: 3 Reps: 10 (each side) Rest: 0 sec.
Hold the ball with both hands and sit on the floor with knees bent 90 degrees and feet flat. Extend your arms and explosively twist your body to your right. Twist to the left. That’s one rep.

3B. SIDE PLANK
Sets: 3 Reps: 20 (each side) Rest: 60 sec.
Lie on your left side resting your left forearm on the floor for support. Raise your hips up so that your body forms a straight line and brace your abs—your weight should be on your left forearm and the edge of your left foot.

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Myth: The only way to get better at running is by running. Truth: Strength training is an essential component of becoming a better runner. Aside from the obvious leg muscles that need to be worked in other ways than just running to avoid injury and overtraining, there are tons of postural muscles that need to be worked to be strong and mobile to provide stability and improve the integrity of running form. Without these postural muscles, running form breaks down, which leads to injury, meaning a long road to recovery (pun intended). Below is a workout from Monica Eiler, ISSA-CPT that will work all the muscles a runner needs to stay healthy enough to run year-round.

1a. Burpee, 5x15

1b. Weighted Side Shuffle, 5x25 per side

1c. Australian Pull-Up, 5x10

2a. Jumping Lunges, 4x26

2b. Squat, 5x20

2c. In-Place High Knee Jog, 4x60 seconds

2d. Single-Leg Leg Press, 4x20

3. 30 second intervals of stairs, 4 rounds, 1 minute rest between

Tough Mudder, Spartan Race, Warrior Dash—you know these mud runs for the headbands, fire pits, and beer, but obstacle course racing (OCR) is a rapidly growing sport which now even has its own U.S. sanctioning body. For an inside look at the future of the sport, Men’s Fitness caught up with Reebok-sponsored athlete Hunter McIntyre, one of the world’s top ranked competitors in the Reebok Spartan Race.

8 Alternative Ways to Get Muddy >>>

Men's Fitness: How long have you been competing in obstacle course racing?
Hunter McIntyre: I ran my first one in 2012 but I didn’t really start do anything serious until the summer of 2012.

What have been your most proud accomplishments?
Racing in the World Championships, which aired on NBC, was something I was really proud of. To be side by side Olympians, world record holders, and national champions was something I was really excited about.

How many obstacle races do you do a year?
I run about 15-20 races a year. I got seven first places this season.

What is your training routine like?
I follow a CrossFit endurance model. My old coach, Brian Mackenzie, invented CrossFit endurance, which is a pyramid where you focus on nutrition, strength, conditioning, skill, and sport. I try to get in peak physical shape year-round and then sharpen my skills leading up to an event. On average, I train twice a day and six days a week. 

How many miles do you run a week?
I run twice a week which adds up to less than 10 miles a week. One will be a sprint interval and the other will be a long distance endurance-building run.

What’s your favorite gear to wear on an obstacle course?
I often wear the Reebok All-Terrain series line and I love the All-Terrain series Super shoe. I’m also a big fan of wearing compression. Don’t wear cotton because it will hold a lot more liquid and stick to you.

What inspired you to enter OCR?
I was hanging out with my friends and they started yelling about doing a Spartan Race. We all signed up and I ended up being the only one to complete the race. I was like, “This is awesome. It’s a brutal, all out effort with climbing ropes and throwing things.” I was hooked right from the start and the sport blew up. I did research and started chasing the best athletes like Cody Moat and Hobie Call to see if I can go toe to toe with them.

What are your goals in OCR?
I love doing short-distance, high-intensity, heavy obstacles. Shorter courses that are skill- and strength-based are becoming more popular and hopefully that will continue. I’m arguably the best athlete in our sport in short distances, but if I want to be considered number one I have to win the long distance race, the 14-mile World Championships.

Where do you see OCR going as a sport?
As OCR becomes more of spectator/sponsor-friendly sport, it will become more of a short distance, heavy obstacle sport. Courses that are three miles or less and very physical will draw big-time athletes and sponsors. With that said, the World Championships will always be there.

What are people most unaware of when it comes to obstacle racing?
I think people are most unaware of how much upper body strength you really need to have. Many of the obstacles, like the rope climb and traverse wall, require a lot of upper body strength. My advice is to do as many pullups as possible and start running, biking, or swimming to boost your cardio.

Apolo Ohno to Compete in Ironman >>>

You would never chase a workout with a Snickers, but if you scan the ingredients of the chocolate–peanut butter protein bar stuck to the inside of your gym bag, you’ll be shocked to discover what it really is: a glorified candy bar, complete with all the sugar, preservatives, artificial colors and flavors, and other half-baked ingredients that you go to great lengths to avoid everywhere else. Screw that! Making protein bars at home is easy (many recipes don’t even require an oven), and with the following guide from Camilla Saulsbury, author of Power Hungry: The Ultimate Energy Bar Cookbook, it’s a foolproof way to take your body and health back into your own hands.

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THE GRAINS
Do-it-yourself protein bars afford you the chance to incorporate more whole grains into your diet and work around allergies and eating philosophies (e.g., Paleo, vegan, gluten-free). As a base for your bar, opt for one of these:

Rolled oats: High in both soluble and insoluble fibers, oats promote satiety. Also, beta-glucan—a type of soluble fiber—can contribute to lowering cholesterol.
Quinoa: Because it contains all the essential amino acids, quinoa is the only grain that’s also a complete protein.

Amaranth: Like quinoa, amaranth delivers protein along with a host of bone-building and muscle-feeding minerals, including iron, magnesium, phosphorus, and potassium.
Wheat germ: Another solid protein source, as far as grains are concerned, wheat germ is also packed with vitamin E, a cancer-fighting antioxidant.

Millet: A crunchy addition to any bar recipe, toasted millet can take the place of nuts while also delivering heart-protecting magnesium and cell-repairing phosphorus.

THE PROTEIN
“The quickest and easiest way to add protein to homemade bars is by using either whey protein powder or vegan protein powder,” says Saulsbury. Nuts (walnuts, cashews, pecans, almonds, peanuts, and pistachios); seeds (flaxseeds, pepitas, chia seeds, hemp hearts, sunflower seeds, and sesame seeds); or natural, unsweetened nut or seed butter will also add protein, along with healthy fats and hunger-fighting fiber.

THE EXTRAS
Think bold flavors that won’t cost you too many extra calories. For a nutty, chocolate flavor, stir in cacao nibs, crumbled pieces of 100% cocoa beans that are rich in antioxidants and contain no added sugar. For an intense coffee flavor, use a small amount of instant espresso powder. Citrus zest will add a fresh, fruity flavor, while fall-friendly spices (cinnamon, cloves, nutmeg, ginger, and pumpkin pie spice) can make a bar taste more like a baked good.

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MUESLI BARS

Ingredients:
11⁄2 cups quinoa flakes
1⁄2 cup nuts,chopped
1⁄4 cup seeds
1⁄4 cup shredded coconut, unsweetened
1⁄2 cup vanilla protein powder, sweetened
1 large egg
2/3 cup plain nonfat Greek yogurt
1/3 cup nut or seed butter, unsweetened
3 tbsp honey
2 tbsp coconut oil, melted
1 tbsp lemon zest
1⁄2 cup dried fruit

Directions:
1) Preheat oven to 350°
2) Line an 8-inch square pan with foil and spray with nonstick spray.
3) Spread quinoa, nuts, seeds, and coconut on sheet and bake until toasted, about 6–8 minutes. Transfer to a large bowl and let cool.
4) Combine quinoa mixture and remaining ingredients and stir until well blended.
5) Spread batter evenly in the prepared pan and bake about 14 minutes or until top is golden brown. Remove from oven and allow to cool.
6) Cut into 12 bars.

Nutrition (per bar):
227 calories, 11g protein, 20g carbs, 5g sugar, 12g fat, 2g fiber

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REAL FRUIT PROTEIN BARS

Ingredients:
1 cup dried fruit
1 cup warm water
11⁄2 cups rolled oats
1 cup vanilla whey protein powder
3 tbsp low-fat milk
2 tsp finely grated lemon or orange zest

Directions:
1) Line a 9 by 5 loaf pan with plastic wrap and spray with nonstick cooking spray.
2) Combine fruit and water in a small bowl. Let stand until fruit is soft, about 5–10 minutes. Drain and pat dry.
3) Place oats in a food processor and process to a fine powder. add the fruit, protein, milk, and zest. Process, using the pulse mode, until the fruit is finely chopped and the mixture begins to clump together on the sides of the bowl.
4) Transfer mixture to the prepared pan. Place a piece of wax paper or plastic wrap (coated with nonstick cooking spray) atop the bar mixture and use it to flatten the mixture evenly; leave the paper or plastic wrap on. Refrigerate for 30 minutes.
5) Using the liner, lift the mixture from the pan and transfer to a cutting board. Uncover and cut into six bars.

Nutrition (per bar):
252 calories, 17g protein, 41g carbs, 23g sugar, 3g fat, 41g fiber

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CRANBERRY-ORANGE POWER GRAB PROTEIN BARS

Ingredients:
1 cup rolled oats
1/2 cup nut or seed butter
1 1/3 cups low-fat milk
1 1/3 cups vanilla vegan protein powder
1/3 cup dried cranberries
2 tsp finely grated orange zest

Directions:
1) Line an 8-inch square baking pan with foil and spray with non-stick cooking spray.
2) In a food processor, process oats into a fine powder.
3) Add butter and milk to processor jug. Pulse until mixture is smooth.
4) Add protein to the jug, and pulse until incorporated, stopping to scrape the sides and bottom of the bowl once or twice with a rubber spatula. Stir in cranberries and orange zest.
5) Transfer mixture to the prepared pan. Place a large piece of wax paper or plastic wrap (coated with non-stick cooking spray) atop the bar mixture and use it to spread and flatten the mixture evenly. Cover and refrigerate overnight until very firm.
6) Using the liner, lift the mixture from the pan and transfer to a cutting board. Uncover and cut into eight bars.

Nutrition (per bar):
234 calories, 20g protein, 15g carbs, 5g sugar, 11g fat, 3g fiber

6 Healthy Ingredients Every Guy Should Cook With>>>

Apart from following a diet made up exclusively of pizza and beer, the worst mistake a man can make when training for abs is clinging to the same old exercises for way too long. Crunches, situps, and planks are fine, but they’re not the only tools you need to sharpen your midsection. (Surely you’re devastated by the thought of taking a break from planks.) The good news is that adding new ab moves to your workouts won’t necessarily add time to them; in fact, we’ll show you how to get more variety in your training in even less time than you’re used to.

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HOW IT WORKS
Your core (the abs and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, it also
straightens and extends your spine— as well as twisting your torso and hips and stabilizing your body. Unless you train all these functions, you won’t develop your core completely. To help you forge the strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in between, which raises your heart rate and accelerates fat loss— after all, you won’t be able to see your abs if they’re covered in fat. Just tack these circuits onto the end of your normal workouts.

DIRECTIONS
Perform one of the three circuits (I, II, and III) at the end of each workout. (Use a different circuit each day.) Complete one set of each exercise in sequence, resting one minute after the last one. Repeat once more. After two weeks, increase the number of circuits: In Week 3, perform three circuits; in Week 4, do four circuits; then do five circuits in Week 5.

THE WORKOUT >>> [PAGE 2]

5 Essential Rules for Ripped Abs >>>

THE WORKOUT

CIRCUIT 1
1. HANGING LEG RAISE
Reps: 8–12 Rest: 0 sec.
Hang from a pullup bar with palms facing forward or each other— whichever is more comfortable. Contract your abs and raise your legs to meet the bar. Do it fast, as if you’re trying to kick the bar. Control the descent.

2. AB WHEEL ROLLOUT
Reps: 8–15 Rest: 0 sec.
Kneel on the floor and hold an ab wheel in front of you by its handles. The wheel should be directly under your shoulders. Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your abs. Pull the wheel back.

3. BACK EXTENSTION
Reps: 10–12 Rest: 60 sec.
Set up on a back extension bench so your legs are locked in place and the pad is under your hips. Bend your torso forward as far as you can without rounding your back. Then extend your hips until your torso is straight.

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CIRCUIT 2 >>> [PAGE 3]

CIRCUIT II
1. LANDMINE TWIST
Reps: 8–10 (each side) Rest: 0 sec.
Wedge the end of a barbell into a corner. Hold the opposite end with both hands at arm’s length on the sleeve (the part where you load the plates). Swing the barbell to one side, lowering it to hip level. Swing it to the other side. Roll your body back when you feel your abs are about to lose tension.

2. SEATED BICYCLE CRUNCH
Reps: 20–30 (each side) Rest: 0 sec.
Lie on your back on the floor and place your hands by your ears. Crunch your torso up off the floor and twist to your left side. Draw your left knee up to meet your right elbow. Reverse the motion and repeat on the other side. You should look like you’re pedaling a bike. Don’t sacrifice range of motion for faster reps.

3. RKC PLANK
Reps: Hold as long as possible Rest: 60 sec.
Get into pushup position and place your forearms flat on the floor. Move your arms slightly forward so the bend in your elbows is greater than 90 degrees. Brace your abs and lock your knees, feeling your quads contract. Squeeze your glutes. Now try to pull your elbows toward your knees— they shouldn’t move, but you’ll feel your core working harder. Hold this position for time.

CIRCUIT III >>> [PAGE 4] 

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CIRCUIT III

1. SWISS BALL ROLL OUT
Reps: 10–12 Rest: 0 sec.
Kneel on the floor and rest your forearms on a Swiss ball. The ball should be directly under your shoulders. Roll the ball forward as you did with the ab wheel until you’re about to lose tension in your abs, and then roll back.

2. RUSSIAN TWIST
Reps: 8–12 (each side) Rest: 0 sec.
Sit on the floor with knees bent 90 degrees and extend your arms in front of you. Lean back a bit so your torso is 45 degrees to the floor. Rotate your body as faras you can to the left, and then to the right.

3. WEIGHTED SWISS BALL CRUNCH
Reps: 8–12 Rest: 60 sec.
Lie back on a Swiss ball and hold a dumbbell on your chest with both hands. Your feet should be flat on the floor at a width that offers stability. Crunch your torso up off the ball and hold two to three seconds.

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When it comes to Mexican booze, tequila’s gotten all the glory. Until recently, if you asked for a margarita made with mezcal at your local watering hole, chances are your request was met with a blank stare. But all that’s changing. The smoky spirit has caught a new wave of popularity and is popping up on more and more cocktail menus around the country.

Ready to try it? Odds are you already have. Most people think mezcal is a type of tequila—but it’s actually the other way around. Any alcohol made from distilled agave is technically a mezcal, including tequila. Tequila is produced in a very specific region of Mexico and is made from 100% blue agave that’s steam-cooked in large ovens. Traditional mezcals, on the other hand, are made across Mexico using one of the more than 30 varieties of agave in existence. The pineapple-size hearts of the plants—which resemble but have no relation to cacti or aloe—are slow-roasted in earthen mounds over hot rocks. After cooking for several days, the agave is crushed under giant stone wheels (usually pulled by horses), fermented in wooden vats, then distilled in wood fire-powered copper or clay stills. The whole process takes place outdoors, without electricity—and hasn’t changed in 500 years.

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“Mezcal is a lot like a fine wine,” says Martin Capella, bar manager at NYC’s Casa Mezcal. “Each one has a different flavor based on the region where it was produced and the type of agave used. That gives every mezcal its own unique spiciness, earthiness, and smokiness.”

Building a cocktail around something with so many variables can be challenging, but Capella has some basic tips for even the most novice of bartenders: “For a simple drink, I like to just serve it on the rocks with a splash of club soda and a lime,” he says. “That way, you let the mezcal’s natural flavors take the lead. Another easy combo involves muddling a shot of mezcal with some lime, cucumber, a bit of club soda, and a dash of hot sauce.”

Want to kick things up a notch further? Try these mezcal-infused monsters:

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OAXACA OLD FASHIONED
From TequizTián in Miami Beach

Ingredients:
2 oz mezcal
2 fresh orange slices
2 maraschino cherries
1⁄2 oz diluted agave syrup (1 part syrup, 1 part water)
Angostura bitters
Club soda

Directions:
Muddle mezcal, orange slices, cherries, and syrup in a cocktail shaker. Add a dash of bitters. Shake, strain, and pour over ice. Top with a splash of soda.

PINEAPPLE MARGARITA
From Casa Mezcal in New York City

Ingredients:
11⁄2 oz mezcal
1 oz fresh pineapple juice
3⁄4 oz fresh lime juice
1⁄2 oz triple sec
1⁄2 oz diluted agave syrup (1 part syrup, 1 part water)

Directions:
Shake and serve over ice.

MEZCAL MULA 
From Loló in San Francisco

Ingredients:
1⁄2 oz pomegranate-infused tequila
2 oz mezcal
3⁄4 oz fresh lime juice
1⁄2 oz diluted agave syrup (1 part syrup, 1 part water)
2 oz ginger beer Angostura bitters

DIRECTIONS
Combine first four ingredients in a cocktail shaker. Shake well; pour over ice. Top with ginger beer and a dash of bitters.

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A host of the world’s top athletes compete in obstacle course racing (OCR), outdoor competitions designed to test mental and physical fortitude. Guys who aren’t running through hilly terrain for sport do mud runs for their own reasons, like boosting fitness or putting some adrenaline behind their weight-loss efforts. Whether you’re prepping for your first mud run or you're a seasoned OCR vet, this workout plan will help you develop the necessary strength and conditioning to improve your time. “OCR is a test of your raw talent as an athlete,” says Hunter McIntyre, a top-ranked Spartan Race competitor. “I try to find circuits that are going to break down my entire body because that's what happens during courses.” Follow this intense training guide to breeze through your mud run and be ready for more at the finish line.

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DIRECTIONS
Hunter says: If you’ve already tried a mud run and you’re in good shape, you need 4 solid weeks of training. If you’ve never run a race, train for 90 days. A beginner should train 3 days a week, each labeled A, B, and C. An elite athlete should complete five workouts a week, each A, B, and C but with different workouts for the repeating letters. “A” day is endurance training, “B” is strength training, and “C” is a hybrid of strength and cardio conditioning. Each day has a couple of options, so this gives you seven workouts total. I do these workouts in preparation for a 3-mile obstacle course race.

THE WORKOUT >>> [PAGE 2]

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THE WORKOUT

A DAY

OPTION 1: Sprint/Burpee Intervals + Lunging for Distance

Run 400 meters around track
Do 10 burpees
Advanced: Set timer and aim to complete sprint + burpees within 3 minutes
Intermediate: Set timer and aim to complete sprint + burpees within 4 minutes
Beginner: Set timer and aim to complete sprint + burpees within 5 minutes
Repeat 6-8 times.
Rest 5 minutes between sets 

Walking Forward Bodyweight Lunge
Advanced: Lunge all the way around track
Intermediate: Lunge for 200 meters
Beginner: Lunge for 100 meters

OPTION 2: Sprint for Distance

1000-meter sprint
Rest: 2 min.
800-meter sprint
Rest: 90 sec.
600-meter sprint
Rest: 60 sec.
400-meter sprint
Rest: 30 sec.
200-meter sprint

B DAY >>> [PAGE 3]

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B DAY

OPTION 1: 5RM Weightlifting

Hunter says: Perform dynamic and static stretching first. Throughout the workout, use the heaviest weight you can to get 5 reps with perfect form. Rest as needed between the sets. The workout takes me an hour and 15 minutes to complete.

Back Squat
Sets: 5
Reps: 5

Push Press
Sets: 5
Reps: 5

Deadlift
Sets: 5
Reps: 5

OPTION 2: MODIFIED CROSSFIT FRAN WORKOUT

Do 5 barbell thrusters and 5 pullups every minute for 20-30 minutes.

Barbell Thruster (95-135 pounds)
Grab a barbell and hold it at your upper chest as if you were going to do a front squat. Squat down into a front squat position and thrust yourself up with as much power as possible, pressing arms overhead. Bring bar back down to upper chest. That’s one rep.

C Day >>> [PAGE 4]

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C DAY

OPTION 1: CROSSFIT HELEN WOD

Do 3 rounds for time:
Run 400 meters
21 Kettlebell Swings
12 Pullups

OPTION B: ROWING WORKOUT

5 rounds with perfect form:
Row 500 meters
Bench press your bodyweight 10 times

OPTION C: AMRAP

Do as many reps as possible for 20 minutes:
8 Boulder/medicine ball slams using 70-80 lb rock or med ball
10 pullups
400-meter sprint

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Three years ago, an obscure New York City–based startup stunned the tech world when it received a billion-dollar valuation from Wall Street. Gilt Groupe, conceived by two Harvard grads, wasn’t an app featuring cartoon birds, or a social media platform—it was just a website that sold high-end clothes at a discount. That moment, now largely forgotten, marked a profound shift in how Americans purchase their clothes. As of last year’s holiday season, almost 30% of Americans’ total online spending went toward clothing—tripling the amount spent on phones and gadgets. We’d all seen it coming, but suddenly the mall was out of fashion.

The good news is that guys couldn’t care less about the mall. The bad news is that Gilt’s success spawned countless competitors, turning the online fashion marketplace into an unwieldy muddle of “deal” sites, frenzied sales sessions, and “membership” portals (to say nothing of the daily onslaught of newsletters and promotions from traditional retailers). So you’re not alone if you want to buy your clothes on the Web but haven’t a clue where to begin.

To help you curate your closet without leaving the comforts of your desk—or getting screwed—here’s everything you need to know.

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Flash Sales

These wildly popular “events,” where clothing companies off-load their excess or overstocked goods at the end of a selling season, hawk brand-name clothes and accessories at up to 60% off. The catch is that there are limits on both inventory—maybe just a few items in each size—and timing, as the shopping window is usually confined to 24–48 hours. The male-friendly leaders in this category include MyHabit (myhabit.com), JackThreads (jackthreads.com), and, of course, Gilt Groupe (gilt.com). Though these sites tout their exclusivity—which you’ll never forget, thanks to their relentless e-mail campaigns—know that “membership” isn’t terribly hard to come by. All you have to do is sign up.

MyHabit, which is owned by Amazon, contains the biggest selection of clothes across the fashion spectrum. Unfortunately for guys, it lacks any sort of intelligent curation. So unless you know exactly what blazer you want, prepare to scroll through 476 identical navy jackets. JackThreads, which was founded in 2008 by a college grad to help his buddies buy clothes, specializes in more youthful attire, such as skatewear. The best site for flash sales, bar none, is the original: Gilt Groupe, thanks to its trimmed-down, upscale selection and overall user-friendliness.

When navigating a flash sale, I recommend adopting a singular mindset: Scroll with the purpose of replenishing the staples of your wardrobe from designers you’re already familiar with. This is because the return policies of these sales can be tricky. (Gilt, for instance, issues site credits rather than refunds.) And the sales are littered with what are known in the fashion business as“off-price” products: merchandise hastily assembled to be sold at places like outlet malls. In other words, the stuff is cheap, but not necessarily a bargain. But it’s easy to spot the frauds: Use the image’s zoom function to check the label on a garment’s neck or waistband. If it isn’t identical to one from the same brand hanging in your closet, but rather a slight variation or different entirely, it’s off-price.

And remember: Most flash sales start at noon Eastern and stock depletes fast, especially among standard sizes. So either shop in the first hour or skip the sale entirely.

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Frankensites

Meet the hybrid site, a retail outlet disguised as a lifestyle publication. When you arrive at the homepage, you’ll find video interviews, street-style slideshows, and glossy-magazine-style celebrity profiles. But don’t be fooled: These features are intended to lure you into opening your wallet to buy the clothes that sit quietly alongside the articles. (For the record, the official fashion-industry name for this online creation is “shoppertorial/magalog.” Seriously.) The three big moneymakers in this category are Ssense (ssense.com), Mr Porter (mrporter.com), and Asos (asos.com).

Though its appearance (and prices) will prove tempting, I’d advise you to steer clear of Asos, which tends to receive a lot of negative reviews—especially for its own brand of clothing—and whose products may fall apart after only a few wears. Ssense’s problem, on the other hand, is too much quality: Its items are too fashionforward for the regular guy. (Unless you want to hit the town in a leather-studded cape from Alexander McQueen.) Mr Porter, meanwhile, specializes in menswear you may actually want: suits from Savile Row’s Richard James, sweaters and cardigans from John Smedley, and canvas swim shorts from Vilebrequin.

According to menswear guru Mickey Sery, there are exactly three lesser-known brands that every guy should have in his closet: Michael Bastian, Todd Snyder, and Band of Outsiders. Each is slightly preppy with a subtle edge—and more than any other Frankensite, Mr Porter is brimming with this stuff. Unfortunately, everything goes for full price—that is, except during Mr Porter’s twice-yearly “blowout sale.” So take advantage of the site’s “wish list” function (you can flag products by brand, size, and even color), then sit back and let the system do the work for you. When the biannual sale comes around, you’ll get an e-mail. Simply log in and mop up. Expect big markdowns on the fall and winter collections just after the holidays each December, while shorts, T-shirts and other summer staples will be discounted in July.

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Subscription Sites

Finally, these are the fashion sites that allow you to outsource your shopping entirely. When you sign up for a service, you’ll answer a few questions about your personal wardrobe preferences and ambitions, and the site will go about compiling all sorts of items on your behalf, from jackets to socks to shoes to shirts. At regular intervals, a package will arrive at your doorstep. What you don’t like you send back, and you pay for what you keep. The major players in this arena include names like Trunk Club (trunkclub.com), Bombfell (bombfell.com), Four Five Club (fourfiveclub.com), and Curator and Mule (curatorandmule.com).

The overwhelming consensus among the sartorially savvy is that Trunk Club stands apart for its taste and execution, with emphasis on the former. (You’re essentially paying a tastemaker to do all your shopping for you, so you shouldn’t expect any deals in this category.)

At Trunk Club, the clothes are indeed selected by real human beings—you’re assigned a “personal stylist,” who will communicate with you via telephone and e-mail—not an algorithm. Your stylist works with the intention of challenging your comfort zone. If you need some polos, for instance, they’ll send you newer, hipper brands in edgier colors than the traditional ones you’re used to. Each box contains 10–20 items, and I recommend being very selective about what you keep—because the costs add up very quickly.

And try to confine your Trunk Club purchases to the items in which the fit is crucial: shoes, pants, and jackets. You know, all those things you might have to try on if you still shopped at the mall. Thankfully, you no longer have to.

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Mark Ellwood is the author of Bargain Fever: How to Shop in a Discounted World.

Phil Pritchard, the official keeper of the Stanley Cup, said the reaction is almost always the same. But there are a few reactions that really stand out.

There was the time the trophy made its way to upstate New York to visit a little boy named Noah Doran, whose father was making his third round of service with the Army in Afghanistan. His father surprised him with a Skype call. But that was only after the Stanley Cup had arrived at Noah’s house in a limousine.

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Then there was the time when a woman walked up to Pritchard and mistook the Stanley Cup for a coffee urn. “I don’t know if she ever got her coffee but she’s a hockey fan now,” Pritchard said.

And then there was last week, when Pritchard, along with the National Hockey League and Discover, surprised the U.S. Naval Academy’s hockey team with the sport’s biggest and most famous prize. The Midshipmen completed their most successful season with a 29-7-2 record and ended the season ranked eighth nationally. Whether it’s the NHL Finals or a surprise visit to a youth hockey practice, when the Stanley Cup is rolled out onto the ice, each time is special.

“It’s amazing,” Pritchard said. “When they see it for the first time or the fiftieth time, it’s always the same.”

There’s awe and amazement and reverence for a trophy that’s 121 years old, 36 inches high, and weighs 35 pounds. It’s the only trophy in sports that isn’t recreated each year. That’s part of what makes the Stanley Cup so special. There is only one and each time someone sees it they are reminded a time in their own personal sports history – of watching hockey games, falling for their favorite player, and watching the Stanley Cup Finals.

It started in 1989. Pritchard was on his first week at a new job working for the Hockey Hall of Fame when he was asked to take the Cup north of Toronto, and up to Colin Patterson, then a member of the NHL champion Calgary Flames. “I kind of sheepishly put up my hand and it went from there,” Pritchard said. “I really haven’t put my hand down since I guess. [But] to be that close to what is the greatest game in the world is pretty special.”

At that time there was no precedent for players taking a turn keeping the Stanley Cup. Now the winner of the NHL championship keeps the Cup for much of the summer. The Cup then travels for nearly 300 days of the year.

“If you ask my wife, I was in the wrong spot at the wrong time,” Pritchard said, adding that she would rather he didn’t have to trasverse the world with the NHL’s grand prize. 

The concept of fitness as competition—not just to stay in shape or train for other sports—is something that has been developing for years now. Look no further than the fast-growing popularity of CrossFit. Not only has its overall numbers grown exponentially over the years, but its premiere annual event, the CrossFit Games, has also seen increasing numbers of participants each year. And those numbers are staggering. Fewer than 100 turned out to participate in the inaugural Games in 2007, and 118,000 turned out last year, and it’s now a big-money event for the top competitors.

So, it’s only natural that competitive fitness is taking the next step with the founding of the National Professional Fitness League. The league is not to be confused with CrossFit, but expect several familiar faces to be involved, from the participating athletes to the operational side of things, starting with league founder and CEO Tony Budding, who was the Head of Media for the CrossFit Games.

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Franchises have already formed in New York, Philadelphia, Los Angeles, San Francisco, and Phoenix, and more are expected to form as the league expands after its inaugural season, slated to begin in August (an earlier summer or spring start is planned for the 2015 season). Several top athletes have already signed with one franchise or another, but combines have and still are being held in cities throughout the country, which will help teams make selections to round out their rosters.

We checked in with David Tao, Head of Media for the NPFL’s New York Rhinos, to get a gauge on how the teams are forming and what to expect from the sport. Some of the basics to expect from watching this fan-friendly, spectator sport: head-to-head team matchups with eight athletes per team in two-hour/10-event matches that include four men and four women per squad. One man and one woman per team must be at least 40 years old to round out a team, adding in a master’s element to the co-ed format of matches.

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“We’re hoping this league can show that men and women are competing on the same level worldwide,” Tao says. “When else are you going to see a sport where a woman pulls ahead of a man on the highest level? We expect to see that in the NPFL.”

As for how the events will play out, we’ll see more strategy and team aspects than other fitness competitions out there. Expect four competitors to be out on the floor completing various fitness tasks in quick succession while teammates wait on the sideline as subs. Coaching will come into play to manage those subs and figure out how the team should best tackle different races or events, which will generally be left at least a bit open-ended rather than rigidly structured from start to finish. Tao says subbing and the nature of the events will bring something new to the table, since “experienced competitors aren’t used to needing to realize who’s on and who’s off that day, or which events play to an athlete’s strengths and which ones don’t.”

The Rhinos have had success in the off-season thus far, picking up top CrossFit athletes such as Annie Thorisdottir (two-time CrossFit Games champ) and Shawn Ramirez (current top-ranked 40-plus-year-old man in CrossFit). As the summer comes along, we look forward to seeing a detailed schedule for the season, complete with playoffs in the fall.

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It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we've got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.

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Before the Rookie Mistakes series comes to a close, we're putting the king of lower-body exercises—the squat—under the spotlight. The barbell back squat trains every muscle group, not just the legs. What's more, squatting regularly can help release hormones needed for muscle development. Read on to make sure these mistakes aren't holding you back from getting the most out of the move.

MISTAKE 1: You’re using a “generic” shoulder-width stance
Having the feet shoulder-width apart works well for some people, but others may find a different width to be best. Some people’s hip sockets are placed toward the front of the pelvis and others' are placed more toward the back. Your stance should reflect this. Do a dynamic warmup, then test how deep you can bodyweight squat with a straight spine using varying foot stance widths. Use your best result as your loaded squat stance.

MISTAKE 2: You think knees can’t pass toes
Thinking about “universal cues” like not letting the knees pass over the toes may apply for some lifters, but it’s not too practical for lifters with long extremities. In order to keep proper geometry and balance, long-legged and short-trunked lifters need to let the knee pass the toes. This encourages proper depth and avoids a low back-dominant squat.

MISTAKE 3: You’re wearing the wrong shoes
Just like the deadlift, it’s important to wear proper foot attire while squatting to get the most out of the lift. If you’re an intermediate trainee, get a pair of Olympic weightlifting shoes. They have a rigid sole, stable ankle, and slightly elevated heel cups that promote a strong, safe, and deep squat. If you’re a novice lifter, focus on improving flexibility by squatting with heels flat. A pair of New Balance Minimus, bare feet, or Chuck Taylors will work just fine.

MISTAKE 4: You’re forgetting about your upper body
A strong barbell squat also involves the upper body. To add a few pounds to your lift right on the spot, tighten your core by attempting to squeeze the bar apart via creating outward tension on the bar with your hands. This added tension will engage the muscles of the upper back and translate into a much more rigid trunk. You’ll feel better in the bottom position and lower any injury risk to the spine in the process.

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