Four weeks is all you need to build bigger, stronger armsStrongerarms

The secret to lifting heavy weights is strong forearms

The definitive workout for adding size to your arm's superstar muscle

Maximise your down time with these exercise cheats

This tricep routine is the key to filling your T-shirt

Big arms require big eatin', so get stuck in

Pumped up bis and tris are nothing without a strong base

You've done the work, now test your new found strength

Three instant moves to get your arms looking like Arnie's

Read more: How to build bigger, stronger arms in just four weeks.


You can eat out at all of your favourite restaurants and still lose weight, thanks to Eat This, Not That! - your guide to avoiding the British highPizzaExpress street's menu fat traps

when you're aiming to sear away those extra pounds you put on over winter, then an invite out to dinner - or even just for coffee -can pour cold water on your fat burning. That's because sky-high calorie counts lurk in the most unexpected places on restaurant menus; foods you might have considered to be merely a mild indulgence are often belt-busting, artery-clogging nightmares that could put your fitness regime right back to square one.

But socialising over food needn't be counter to weight-loss goals any longer, because new book Eat This, Not That! has done all the nutritional research for you. You are now able to easily pick out the healthiest items on any high-street menu and save as many as 1,750 calories in just one day
(that's enough to avoid putting on half a pound of fat).

So when planning your next night out, it pays to be prepared. With that in mind, we've compiled 12 of the worst offenders, along with healthier alternatives to bring you one step closer to a beach-ready body come summer.



The beauty of Pizza Express is that you can eat a whole pizza for under l,OOO calories, which is more than you can say for most other chains. But beware: what you might think is the healthiest option can be hiding extra calories. Swap this veggie pizza for a meat one and you' ll save yourself more than 200kcal. You can blame the pesto and garlic oil on the Giardiniera for that.




Veg will safeguard your health, trim your waistline and bulk-up your wallet. It's time to upgrade your five-a-day from side-dish to main event

There is a man-food that contains more nutrients and vitamins per gram than any other. It can be seared, grilled and barbecued, then eaten as burgers and kebabs You can braise it, butcher It marinade it and even rear your own from the comfort of your kitchen. It will form the hearty kick of flavour, satiety and goodness on your plate and will even help you shed fat and stay in shape It is not meat.
It is called a vegetable. You know, that bit on the side, next to the fleshy love of your life. Now, we at MH would never ask you to cheat on meat. But a day apart wouldn't hurt. In fact, it would do you good. Recent research at Harvard University found that just one meat -free day a week can reduce your riSk of heart disease by up to 19% and cutting your weekly intake by the equivalent of a 450-calorie steak Will limit weight gain by nearly half a stone over your next 10 years of flesh-eating. And that's not just hunks of beef. That's good 0l', low-fat, eat-it-every-single-day chicken, too.
If the mere thought of a rare steak fresh off the board still has you salivating, consider this: studies show eating two portions of red meat a day increases your risk of bowel cancer by 35%. Vegetables, on the other hand, are higher in nutrients, just as quick to prepare and a darn sight cheaper, too. They can take the place of a Sunday roast, a weekday dinner and even a Friday night feast. So if you want to be healthier, and take a break from 'chicken (no) surprise', vegetables should be your one and only once a week. Here's exactly how to prepare, cook and eat your new meat. Because, vegetables matter.

Read more: Upgrade your five-a-day from side-dish to main event to safeguard your health, trim your waistline

DentalPolish up your oral care technique to save on dental bills and keep your pearly whites in top condition

Countless surveys show men don't take enough care of their mouths. It's a risky business because poor oral care.and the resulting bacterial growth, is linked to heart disease, diabetes and erectile dysfunction (not to mention far fewer dates). MH has scoured the latest research and asked top dentists for their advice on how to keep your choppers chopping.

Dentists recommend the "modified Bass technique" -a thorough method named after the forefather of modern dentistry, Dr Charles Bass. Hold your brush at 45-degree angle to the gum line, and gently vibrate so the bristles barely move. Work your way around. Don't miss the lingual surface-the inner side of the tooth. This area is a breeding ground for plaque, a recent study in the American Journal of Dentistry found.

Brushing toward your gums will eventually push the tissue back, making your gum line recede, warns dentist Dr Bruce DeGinder. "On the upper teeth, you want to be brushing downwards, and on the lower teeth, brush upwards," he says.


Healthiest WorkoutMost of us hit the gym to get in shape, gain muscle and - yes - to look good. But follow this training regime and you'll also strengthen your organs and build bulletproof immunity to major illnesses

Words Brittany Kennedy Illustration Peter Crowther Associates

Working out is far more than just six-packs and showing off; it should leave you healthier, protect you from disease and generally make you happier. It should, in short, get you fit for life. And we mean for your life today, as well as investing in your physical state for the future. Research from the Harvard School of Public Health discovered that increasing your energy expenditure by just 1,000 calories per week can lower your risk of death from major illnesses by 20%. Which is a lot.

But there's more. By tailoring the style, structure, intensity and duration of your workouts, you can specifically strengthen your body's resistance to five of the biggest threats to your health and improve your overall wellbeing every time you hit the gym. Find out how (right) ,and then turn the page for a workout that builds all of these benefits into your lunch break training slot. It's the healthiest workout in the world. Can you afford not to do it?


WorklifeOur largest ever work place survey reveals that what you, the Men's Health reader, want most of all is to find that elusive happy medium between your career and your free time. here's how it's done.


In The last few months we've become quite the office snoop. We've earwigged on chats at the water-cooler, canvassed opinions on the quiet and read emails over your shoulder. Our survey of more than 1,000 men turned the angle poise lamp on every aspect of your working life and illuminated some key areas.

There's good news: the majority of you are happy with your jobs. Despite the endless portents of economic doom, the professional mood is overwhelmingly positive. An encouraging 70% of you are working in the industry you want to be in and over two-thirds feel secure in your current position.

It's statistically at odds With the gloomy picture painted by the Press. "Employment is falling and unemployment is already higher than during the 2008-9 recession," says the Organisation for Economic Co-operation and Development (OECD). The UK's jobless total may be riding high, but when the going gets tough, the Men's Health man-quite clearly-gets going. Despite the fact that half of you received no pay rise last year, it seems you're pretty content with your nine-to-five.

There is a problem, though. What worries you is that your work doesn't actually fit in the hours between 9am and 5pm. It's eating into the time put aside for the rest of your life. Pressure to perform means that 59% of you admit to often taking work home, 60% check your phone the second it sounds and 83% even check their emails at least once a day when supposedly 'on holiday'.


My Chemical Romance

MCRLust. Love. Long-term attraction. Each is triggered by different chemicals in the body. And the good news is that you can control yours and hers for maximum satisfaction, every step ofthe way

What is love? It's a good question. And whatever answer you've had in the past,it's unlikely to have been an especially enlightening one. So Men's Health has dissected the subject on the most biologically basic oflevels, so that - whatever phase of chemical attraction you are currently experiencing you can enhance your levels of enjoyment.
We've broken down the chemical basis of the emotion we call love and identified the hormones that spike, combine and plummet during each stage of a relationship cycle: from desire, through romance to lasting commitment. Why? Because love, as far as we're concerned, is one eternal equation that's worth solving.

Stage 1

Sexual desire is driven by high levels ofthe major male and female sex hormones in our systems. Here's howto ensure the honeymoon period is as intoxicating as possible, for as long as it can be

LUST is a vital part of our emotional wiring. Our sex drive is what keeps our species going and without it there'd be no biological reason for any of us to get out there and meet prospective partners. It's governed by a relationship between testosterone and oestrogen. Generally speaking, the more testosterone you and your partner have in your bodies, the more lustful you're going to feel towards each other. But it'sa complex system, and it is controlled by a whole range of other chemicals and factors.

"Athletes or men who exercise at a high level naturally produce more testosterone, which increases their strength and stamina and triggers more sexual thoughts, more morning erections, more sexual encounters and more orgasms," says Dr Helen fisher, a biological anthropologist and research professor in the Department of Anthropology at Rutgers University, New Jersey. "The male libido peaks in the early twenties, when the activity of testosterone is highest," she says. "Many women feel more sexual desire around the time of ovulation when her testosterone levels increase."

However, the balance between testosterone, oestrogen and other bodily systems - as well as social circumstances, childhood experiences and many other factors - play a role in determining when, where and how often you feel lustful.

New studies, such as those being carried out by Dr Sari van Anders at the University of Michigan, also suggest that testosterone might have a role to play in determining what kind of relationships we seek out.

Read more: How to Control Chemicals in the Body for Maximum Satisfaction