You'll learn what makes these moves effective, which muscles they target, and whether they're open or closed kinetic chain exercises. Plus, I'll give you some killer sets and reps to get you started.

Quality Protein: It's the building block of your muscles. Consume around 0.73 grams of protein per pound of body weight, from sources like lean meats, fish, eggs, dairy, legumes, and high-quality ...

7. Med-ball rotational slams: "These are excellent for golfers because they build rotational power, core strength and improve hip and torso mobility—all crucial for a strong golf swing.

The key might be the functionality of the subscapularis muscles, says Dee Tidwell, a Golf Digest Certified Fitness Trainer and one of the 50 Best in America.

To preserve muscle, older adults need more protein each day, 1.2 g protein/kg body weight. With age it takes a greater amount of protein to stimulate protein synthesis than when younger.

“It’s not the most effective way to build muscle,” Liotta says. Other ways you can overload your muscles is by using better form, holding a move for longer, or completing more reps, says Reed.

'It’s not the most effective way to build muscle,' Liotta says. Other ways you can overload your muscles is by using better form, holding a move for longer, or completing more reps, says Reed.

The secrets to building muscle and exercising for a longer life For her new book, Why We Swim author Bonnie Tsui set out to uncover the secrets of muscle. What she found was surprising, with the ...