Kris Gethin is back, and he's here to help you get bigger than ever. Get ready to build muscle, strength and power. Get ready to grow. Get ready for DTP.
A culinary free-for-all isn't the way to gain lean muscle mass. Lucky for you, I’m the 'Skinny-Guy Savior.' Here’s a better way.
Get the facts behind gaining weight fast. Free fitness programs, meal plans, and the lowest prices on supplements to help you gain weight!
If your biceps and behind aren't blooming fast enough, it might be time for you to take a look at your training routine. Check out these 8 training tips for added size and shape!
There is no secret cure to being weak, but there are shortcuts to size! In 12 weeks, I can help you gain major strength and more muscle!
Shaping up while deployed isn't easy, but with a little creativity and a do-it-anywhere program, it's far from impossible. Get shredded, even while you’re touring overseas.
Felicia Romero is an Athlete turned cover model whose looks can swivel heads at break-neck speed. She attributes her start to fitness modeling (and her bangin' athletic bod) to her days as a collegiate softball player.
Steve doesn't just tell his story; he offers you a road map as well. He reveals the training, nutrition, and supplementation strategies that allowed him to reach the top.
Learn all of Steve Cook's strategies and tips for packing on serious size. Workouts, meal plans, motivation-you'll find it all here!
Diet, exercise and sleep - the recipe for total transformation. This workout is designed to awaken major gains fast.
The plan that packed 30 pounds of muscle onto IFBB pro Lionel Beyeke.
Andrew Clark won the Labra Lean Body Transformation Contest. Build size like the contest-winning champ by following his muscle-making program!
Michelle Hanson knows that the first step to a great female body is building the right shape. What that means, ladies, is that you have to start earning some sexy, toned, womanly muscle!
Yoda 3 Training (Y3T), is split over a nine week period and divided into 3 three week phases.
Sean Hardge doesn't take his training lightly to say the least.
Follow these rules, and more muscle growth is the inevitable result.
Lindsay Kaye Miller, the first fitness model to be banned from newsstands across America. Yes, sadly, issues containing her bikini-clad likeness have had a tendency to melt through magazine racks.
Pro powerlifter Mark Bell answers your questions about picking very, very heavy objects up off the floor and rack.
Ryan Hughes is a beast in the gym, and he's quickly making his presence known in the fitness world. He wasn't always mister muscles though.
Chris Hemsworth was into surfing, not lifting, when he landed the role of Thor. Learn how he packed on 20 pounds of lean mass-and how you can too!
Check out Kelechi's personal muscle building plan, and get the rippling muscles that you once thought were unattainable.
Like a skilled carpenter, he has assembled all of the best muscle building tools to construct a strong fitness foundation. Check out Scott's personal muscle building plan and learn the tricks of the trade.
He's been a high school football star and a war hero. Now he's a fast-rising MMA star. One constant in Brian Stann's life: A dedication to training his body for whatever's headed his way.
Check out Kathleen's personal muscle building plan, and get the body you've always wanted but never knew how to get!
Kizzito Ejam takes a disciplined approach to gaining mass. He doesn't want to gain unnecessary size, which it could hinder his martial arts skills. Check out his unique plan.
Jennifer Rankin knows better than anyone that you don't sculpt a body like hers without weights and protein. We scored her complete program for you. Check it out!
Jennifer doesn't just tell her story; she offers you a roadmap as well. She reveals the training, nutrition, and supplementation strategies that allowed her to reach the top.
Steve and Jennifer don't just tell their stories; they offer you a roadmap as well. They reveal the training, nutrition, and supplementation strategies that allowed them to reach the top. You, too, can follow the same path.
There are a number of ways you can set up a full body workout that's aimed at gaining size. Find out which of the following 3 options would help you most.
If you're currently on a bulking program or are interested in getting started on one then this is the article for you. Read on to see what you can do to successfully gain the mass you want without the body fat!
Every hardgainer is looking to learn one thing. How can they add muscle to their physique? This guide will focus on the types of weight training, cardio, and nutrition you need to meet your goals. Check it out!
Understanding the requirements of muscle-building workouts and which principles are going to give you optimal results will be important for putting your best foot forward. Here are some tricks you can start using today!
Are you having difficulty finding a training routine that works for you? Read this guide to full body workouts and splits to see if a 3, 4 or even a 5 day split might be the muscle building routine that you need!
Do you ever feel like no matter how much you eat and train in the gym you just can't put on mass? If your answer is yes then this is the article for you. Read on to see what you can do to finally bulk up!
Muscle building can be very difficult. Especially when it comes to packing on the muscle without packing on the fat. Before you get discouraged check out these 3 things to know about muscle building!
Here are the different types of muscle fibers, the physiology of muscle growth, training parameters, and a sample program to maximize muscle-building goals. Find out more.
A very popular question that most pro bodybuilders get asked is: in the off season, what diet and training program do you follow? Find out that not every opinion will lead to success as some myths about muscle building are busted!
Being in a catabolic state for a prolonged period of time can result in major muscle loss and overall decrease in health. Read on to learn how to prevent catabolism and how to maintain anabolism - workouts & nutrition info included:
Tired of being known as the 'skinny guy' ? Then try these 9 muscle gaining tips to combat your fast metabolism and achieve the mass you want!
Bodybuilding.com presents your 12-Week Daily Bulking Trainer, now updated with new mass-building tips! Day by day, we'll help you build lean mass and forge a ripped, defined physique.
For the average bodybuilder, training, eating and resting will result in moderate muscle gain, an average physique. But if you don’t want to be average and are looking for massive growth, listen up to the following 22 rules to grow by!
What are the five basic fundamentals of muscle building? Find out here and learn how to get the most bang for your buck when it comes to working out!
If you're looking to put on slabs of lean muscle then follow me, and I will give you the run down on hardcore training, diet, and supplementation for the off season. Check it out!
If you're looking to put on slabs of lean muscle follow along and I will give you the run down on hardcore training, diet, and supplementation. Check it out!
Bodybuilding.com presents your 12-Week Daily Bulking Trainer! Day by day, we'll help you build lean mass and forge a ripped, defined physique. Get an overview of the series with expert Brandon Poe!
Are you frustrated with your current workout? Have you been at the same weight and same strength for months... or even years? This full guide will get you growing like crazy!
Many individuals over 50 abandon the idea of getting started on a muscle-building program... Use the following 3 ideas and sample workout for strength and health.
If you're a beginner just getting started on a muscle-building plan, you're likely feeling slightly intimidated. Luckily, as a beginner, you are in the perfect position to start. Here are the main points you should know.
The principles within are the first steps to go from bones to buff. For someone struggling to gain mass, a different approach must be taken. Here are the benefits of a three day program for ectomorphs. Check it out!
Roger Lockridge has gathered together this guide to turn hardgainers into rock hard gainers! Roger himself got started at 125 pounds, but today he is well over 200 pounds. Start seeing progress today with this four part series.
Hardgainers need not worry any longer. Part 3 of this 4 part series covers training for real muscle building. Try it and leave your skinny past behind.
If I had to pick 6 exercises to hit every muscle, what would I do? Here are the basic movements and sample routines to help you build serious mass. Try them out!
Looking to put on some serious size? It's not all that hard; you just need to come up with a game plan that is solid. By following the steps found in this article, you will find yourself putting on size in no time. Learn more.
Imagine discovering that you've only been training half your muscles' growth capacity, and with one small tweak, you could transform your physique! Exciting new research suggests that's entirely possible. Learn more.
What is the best intermediate split-training routine for gaining mass? You've finally built enough strength & size to change it up. Here are several workouts to continue that growth and a look at the different skill levels. Learn more.
Are you too skinny and wanting to add some definition for summer? Most people are concerned about fat loss. The skinny guy?s concern is a lack of muscle. Here are training, nutrition, and supplement tips to a great beach body this summer.
While you always have your crowd of people, more and more are starting to turn away from cardio to work on building muscle. Here's a great plan to do just that. Try it out now and start feeling better about yourself. Good luck!
Is your New Year's resolution aimed towards gaining overall mass? Learn and use the most effective methods by utilizing these anatomy descriptions, exercises, and workout plans!
What is the best workout to get big and ripped at the same time? Both can be done and our forum members give their input on doing just that. Here are their tips and workouts to get big and ripped! Read on.
Is your New Year's resolution aimed towards gaining overall mass? Then learn and use the most effective training tips & techniques. Utilize these along with chest anatomy descriptions, exercises, and a fully loaded workout plan!
Learn how to achieve new levels of muscular size and detail very quickly. You should never quit experimenting and trying to find the right training combinations that work for you.
Most people don't remember what they eat each day. If you don't know, then you probably aren't eating much. Here are some urgent tips to calculate how much you really need to eat. Read on and start gaining now!
The rise of bodybuilding causes comic book heroes to feel a lot like that skinny kid who got sand kicked in his face... Here’s one hero, who some consider a freak of nature, that took it to heart. Check out how he trains... and eats!
Head to the store and buy some sleeveless t-shirts because your biceps and triceps are about to stretch the tape once you have followed our exclusive and monstrous Mass Gain Super Feature!
I will be competing on September 20th, 2008 and plan on blowing away the competition... The program I am about to share will take you through a 12-week cycle of training and diet to build mass the right way!
There's no need for fancy equipment when first starting out. Here are equipment ideas and 5 home-gym workouts for beginners and anyone wanting to train on their own time!
Muscle Cellular Volumization - Customize your training to take advantage of fluid dynamics, exploiting an alternative pathway to increase muscle size... learn more and try the sample chest routine to add size!
Take one look at Gustavo and you'll see why his jaw-dropping delt and tricep development stands out! Gustavo Badell reveals his delt and tricep-blasting program. You too can build massive shoulders and tris with the following workout!
3D Positions of Flexion (POF) is a simple concept based on real science that attacks all the layer of muscle growth with precision. Use the following clues and techniques to build amazing gains in less time!
Why get bigger? If you live anywhere in the Northern hemisphere, winter is not the time to cut up! Here is how and why you should spend the next few months softening up instead of dieting. Get great tips to bulk up right here!
Is your New Year's resolution aimed towards gaining overall mass, especially in the calves? Learn and use the most effective methods by utilizing the following calves anatomy descriptions, exercises, and workout plan!
Is your New Year's resolution aimed towards gaining overall mass? Learn and use the most effective methods by utilizing these anatomy descriptions, exercises, and workout plans!
Is your New Year's resolution aimed towards gaining overall mass, especially in the hamstrings? Learn and use the most effective methods by utilizing the following hamstring anatomy descriptions, exercises, and workout plan!
What is the best full-body workout for muscle gain? Kick your mass into gear with these routines from our forum members. Included are benefits, sample workouts using HST & Rippetoe methods, results, and more.
Is your New Year's resolution aimed towards gaining overall mass, especially in the back? Learn and use the most effective methods by utilizing the following back anatomy descriptions, exercises, and workout plan!
Below are some of the most common mistakes bodybuilders make during the off-season that hinder their gains. If you can avoid as many of these mistake as possible, you will be on your way to a productive off-season. Read on!
A heavy workout totally depletes the muscle, then a light workout forces more glycogen deposition so the muscle fills… Blast your triceps with this workout and learn more as the Q&A talks about going to failure, adding sets, supplementation, and more.
In a nutshell, all fibers are involved in a set, but specific ones are emphasized for the duration... Learn more about these 3 tips and how they can help with muscle gain: Explosive pre-sets, Negatives, & Spot-Accretion.
What bulking strategies should hard gainers follow? This free e-book, put together by Team Scivation and the Beast will help you answer those questions right here. Download this latest e-book and learn more!
The Heavy/Light Training system is based on how a lot of the bodybuilders in the pre-steroid era - the '50s and early '60s - used to train - and a lot of them got huge! Learn more about this Mass Making program along with a bicep routine and more!
Bulking For Endomorphs - Derek will outline exactly what needs to be done by Endomorphs to effectively trick their genetics into packing on slabs of lean mass without the fat... Download a free copy now!
Learn how to maximize muscle gain by stimulating your body with the perfect nutrition and workout regimen. Find out what it will take for you to bust through your plateau and start making size and strength gains! Check it out...
On your mark. Get set. Grow! Our get-huge hit list below can make your race for muscle size a record-setting sprint rather than a slow crawl. We've learned a few things about getting bigger and share them right here!
The winter months are the time of year to gain mass and strength or maybe by bringing up a weak body part or two. The focus of the following program will be strength, basic exercises, and higher reps. Try it out... if you dare!
When a bodybuilder eats a hypercaloric diet, their goal is not just to gain weight, which could be both fat and lean mass, but rather to gain LEAN MASS. The strategies outlined here will help endomorphs gain lean mass, not fat mass.
Want constant results? Get all the tips right here and achieve a world-class physique. Use these tried and tested methods along with all the critical factors needed to construct an effective program. Bonus program included!
What is the best bulking program? I'll go over the basic and advanced methods of bulking and lay out a training program for you to follow or just take advice from. Try it out and see if it works for you!
What type of workout would be the most effective while bulking? Our forum members give some brief but very descriptive workouts, meal plan ideas, and supplementation for a bulking workout! Learn more here and try them out.
Watch as John Berry coaches his training partner, Barry Snell, on how to pack on 6-8 weeks worth of lean muscle mass using only AST supplements and plenty of hardcore training! THIS WEEK: Baz's first training session. Check it out!
What is the best Doggcrapp workout? The name might sound pretty foul, but bodybuilders have been gaining success through it. Learn more about what DC training is, who put the program together and more... Try it out!
For most, fall/winter is the time to bulk and put on some slabs of meat. If they add a little fat during this time, so be it. Get ten great tips right here to improve your bulking season!
Female bodybuilders who are about to embark on a winter muscle mission would be wise to follow the points I've put together below. These will help you maximize your bulking schedule! Learn more...
Are you overtraining? Are you undertraining? These and many other questions arise when training is leading nowhere fast. Learn here about phase training and what you can do to break out of this lag in your training. Read on...
In order to stimulate muscle growth you need to be in a caloric surplus and oftentimes some of those additional calories will get transfer to body fat. Here are ten tips for beginners that should help you gain muscle
What is the best advanced muscle building workout? Get a great wealth of information about the most advanced workout programs available. Includes detailed explanations of training, diet, supplementation, etc... Read on and try them out!
When it comes to getting bigger and stronger, I love high volume training. However, high volume training is only effective when executed properly. I've put together a program that will not let you down. Check it out right here!
What is the most effective 12-week mass building workout? In this amount of time you should be able to gain quite a bit of mass. Here our members have listed some great training splits and supplements for those wanting to gain mass.
What is the most effective 4-week mass building workout? Several of our forum members have put together some effective routines to help you in your quest to gain mass. Check them out!
What is the best 3-day split for muscle building? See what our forum members have to say and see the great routines they share right here. Routines range from beginner to advanced. Check it out!
You decide it's time to focus on the specific areas to meet the objective of making great gains. This is strategic plan for groceries, training, water intake, and rest. Read on to get the details.
'Workout out of the Week' is going to be showcasing different workouts that are sure to add to your arsenal of techniques and methods in the gym. Check them out right now!
The MMGS of training and proper nutrition is designed to set your metabolism in a growth cycle. This can only happen when three basic needs are met, each being equally important. I will talk about those right here.
While many are focused on losing weight; there are surely a handful of folks who have resolved to gain weight. Our goal here is simple... to put on mass muscle. Sample training program included.
In order for a bulk up phase to be effective, it needs to be executed properly. This article will provide a detailed plan on bulking up in the off season; plans included are for beginners, intermediate, and advanced. Check it out!
Are you looking to build some serious size, but can't find much time to train due to a hectic, busy lifestyle? Then look no further, I have the routine for you!
What is the significance of the big 3? Find out what other people from the message boards think...
This article reviews many aspects of what the common bodybuilding Anti-Anabolics are and how to avoid them. These topics cover a range of nutrition and training issues. Read on to learn more...
How can you gain as much mass as possible? Find out what other people from the message boards think...
Muscle grows when it is under stress. This is known as adaption. In order to benefit from this stress you must keep the muscle under a constant state of hypertrophy. Learn more about the muscles and how they work right here.
Sign up on the Bodybuilding.com forums for your chance to win free supplements! This week we will cover what is the best mass-building workout for skinny beginners?
How can you minimize fat gains when bulking? Find out what other people from the message boards think...
Do you want to pack on some lean mass to avoid various problems later in life. Here are some tips for increasing the lean mass on your body.
You need to have a plan in place to keep growing for the next season. Get some ideas right here about how you can keep growing. Training, diet, and supplementation are still the main points to success. Read on for more.
People need to believe that existing training regimens really do work and that life does not have to be that complicated. Today I will share with you the tried and true 5x5 program. Yes it does work.
In this article, I am going to reveal two training protocols that you can cycle between indefinitely to keep the gains coming fast and furiously! They are known as EDT and PTP. Read through here to see if they are for you.
What if there was a training system that allowed you to use maximal loads on every rep of every set? Well continue reading here if you would like to learn and use the Rest Pause Training program.
To get your ideal physique, there are many roads you can take. There is no right or wrong, absolute best way to train. Read this article to learn a few more methods that may improve performance.
Here is a simplified, general program designed to help increase lean mass and strength, while minimizing any gains of fat. I have tested it on myself and others, and it works remarkably well and actually fits in quite well with a social life...
Bodybuilding is the greatest sport on earth, yet is also one of the most frustrating. No matter what your level of experience is, the one common factor between all trainers is...
Jeffrey Kippel & Mindy Blackstien - WNSO/FAME
Find out how Brock Picken gained 40lbs in 4 days and how you can too...
One of the problems most body builders face is gaining quality muscle mass and losing body fat. In this article I will try to simplify the ideas to reach your goals, whatever they may be.
Are you tired of being a little piece of shit? Learn how to get huge and eat the little pieces of shits for breakfast...
The following is a summary of my recommendations to the person who 'could not gain any muscle even though they ate so much.'
Gaining muscle and losing fat is so ridiculously easy, yet people always try to over complicate the process. It is so simple to gain muscle and strength in record time, and I am now going to put you on the right path for success with these ever so...
Gaining ten pounds in thirty days is a toughie, tough but not impossible. For a hardgainer ten pounds is something they can only fantasize about - well wake up because your fantasy is about to become reality.
Do you need a routine to add some serious slabs of mass to your body? If you do then this is the plan to trick your body into some super gains!
The goal in this article is to prime the body for an intensive two week program of twice-a-day training and hardcore eating that could result in a shocking amount of new muscle. But don't jump into this program if you haven't gone through the Priming Stag
Gain 15 pounds of lean mass in just six weeks with this great workout, diet & supplement program!
Gaining muscle while staying as lean as possible has been the goal of most people for as long as I can think of... Learn how to gain mass with tempering.
There are some problems with this general thinking. First, muscles don't count reps, so these numbers could be completely different for someone who takes 10 seconds to complete one rep, compared to someone who takes 2 seconds for each rep.
This month I will start presenting a series of routines that when performed in the sequence in which I present them are guaranteed to bring you the results that you are looking for. This phase will only be a 1 week long phase in which we will only train with weights twice a week on a full body routine.
Skinny, thin, beanpole, bag of bones - if any of these descriptions sound familiar fret not, the following will get you a long way to packing some meat onto your bones. Learn how...
One frequently asked question which always seems to plague gym instructors, Internet message boards, various magazines and books has to do with muscle gain. Read more and discover the truth!
This is a story of how I personally went from 192 pounds to 217 pounds in bodyweight in only 7 days. Learn every little secret technique I used to accomplish this mind-blowing weight gain.
Check out these awesome tips for building muscle mass! Find out how to finally jump start anabolism and create a positive nitrogen balance and make gains.
I have the strength and size to back up the fact that you can get strong and have a muscular body on a vegan diet. In this article I am going to discuss why I became a vegan and then go into how to plan your diet to pack on some muscle and increase strength.
Are you trying to gain weight and muscle mass but fight just to gain an ounce or even maintain current bodyweight no matter how hard you train or how many supplements you use? Then this article is for you!
HST is helping many ordinary people make wonderful gains on an every-day basis, and many exceptional lifters are experiencing renewed, plateau-free growth, as well. Find out how to set up a HST program!
If you desire to participate in an interestingly intense mass plan, then this is a great one! Your goal should be to eat big, train big, and recover big!
Want to go from what you see in the mirror today to the same thing plus 10 pounds of muscle? Of course you do! Learn how to add 10 pounds of muscle without the fat!
Find out what you can do different to help your body burn more fat. Learn the importance of exercise diversity to help you overcome your plateaus. Also, learn how to eat right to burn more fat and increase your metabolism!
If you want to become more muscular and advance your strength, you will find the following program of great benefit. But as you read this, you need to keep an open mind. Even if you are old school, this program will help you.
If you have been looking to put on some serious mass, then this is the plan for you. In just four weeks one of my clients has put on 6 pounds of mass without gaining any in the waist. Try this 4-week mass plan and let us know what kind of gains you make!
I feel that the Maximum Muscle Bulk and Power formula is as nearly a perfect combination as I have ever seen, but only if you acknowledge that the body is a unified entity. Train with this thought in mind and you will make outstanding power bodybuilding gains.
There is a lot of desinformation out there on the subject building muscle and how to stay fit. We're being told over and over again about how difficult it is for women to gain some muscle mass due to our hormonal setup. Learn how to finally gain muscle mass women!
Save time and needed energy with condensed training. Take a lesson from some top salespeople and learn how to condense time and achieve the strength and physique of your dreams with condensed training.
During bulking phases the person increases their calorie intake in an attempt to gain weight. This article will discuss the concepts of the bulking phase.
Have you been training and eating right for at least 6 months and are ready to take it to the next level? Learn how to in this article.
Even though building muscle tissue can be a challenge, I'm going to outline some very specific principles that can pack on the muscle faster than you can throw away that copy of Muscle and Fiction!
The goal of many bodybuilders is to gain muscle/lose fat whilst doing so simultaneously. Anyone who's ever truly been on a real bulking phase or a cutting phase will know exactly what extremes I'm talking about. We will take a look how you gain muscle and lose fat with this program!
The most important muscle for producing eye-popping mass is not really a muscle at all; instead, it's the major tenet of your central nervous system (CNS) muscle building processes, the neuromuscular junction (NMJ). Learn how it can help you!
A few weeks before my next week I was stuck at 405 lbs in the bench. Using the metal militia training, I increased my bench by over 100 lbs in less than 6 months! Learn how I did it!
There are, of course, numerous approaches for forcing muscle growth but one of the most unusual ones I have ever heard of was the Condensed High-Volume Training Program used by a bodybuilder named Richard Simons back in 1966. Find out how to gain 25 pounds in 21 days with his program!
Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a method of mechanically loading the muscle to induce hypertrophy. Try this program to gain 10lbs in 12- weeks!
Recently, I hit some plateaus in my own training and decided to try a program called EDT (Escalating Density Training) by top strength coach Charles Staley. Find out how to bust your plateau with this training style!
Training for mass gains sounds simple, come in, recruit and exhaust as many muscle fibres as possible. Simple right? Unfortunately most common methods of training usually fail to exhaust one or another group of muscle fibres. Learn what the holistic hypertrophy program is and how it can help you!
You want to grow? You want to add more muscle to your frame? Follow these 8 easy tips and watch your muscle gains explode!
By incorporating the exercises listed here into an existing routine, and/or by making them cornerstones of future routines, you will be ensuring that massive, continual, muscle growth and strength increases are yours.
Over the years I have learned the most effective methods for losing weight and toning up, I've also realized that there are certain steps you must take for gaining quality weight and size. Find out what they are!
Do you want to learn a method that will guarantee you will be able to instantly add weight to all of your lifts? Learn how to warm up correctly.
When things are getting a little too comfy, it's time to yank your ear and start doing something truly challenging. You're not in the gym because you love the smell of old socks in the locker room, right? You're there to train and get results.
Rest-pause training will separate the serious lifter from the pseudo lifter in no time, as you don't have time to mess around between each set. In additon, this form of training is super intense and requires your full attention.
A 4-Day lifting program for extreme size gains. Full exercise descriptions, tips, and a mass building nutrition program. This is what you have been looking for!
The knowledge and understanding of all subjects is always subject to change. It's no different with the knowledge of the human body and the muscular system, how muscle grows and responds to varying degrees of progressively increasing resistance.
Try this great way to mix things up, stimulating unprecedented muscle and strength gains, while helping to slash bodyfat.
From Attitude To Timing, Learn The Secrets To Get F@#cking HUGE!
By following the guidelines above you should begin to stack on the mass. If you are following these guidelines, but you still can't pack on mass something is wrong. Seek professional help.
Get massive muscles in 15 minutes a day and less than 20 sets per week! Who can argue with that?
Millions of people the world over are trapped in bodies they are desperately trying to change, without success. Learn how to continually make gains!
No one knows exactly how pumping iron triggers biochemical changes that lead to bigger muscles. I've been training for more than 16 years, I'm 6 1 and a lean 224 lbs, here is what I think works!
Using this program, we fully expect you to add up to 10 pounds of muscle in just 120 days! Try it now!
Most of us are willing to try just about any new weight-training program that comes down the pipe. But would you be willing to try something so different that it doesn't even involve using weights? Learn how to make gains without weights!
Mike Mentzer started the HIT method and thousands followed. See why the HIT method is not for ectomorphs and volume training is!
From basic movements to resting, learn the seven top tips for mass and power!
Learn how your can get your greatest gains from doing 1 set instead of doing two or more!
New years resolutions spark a desire that can be as short lived as the people gradually fall back into their comfort zones and never fully realize their potential or attain their dreams. Learn how to break out of your comfort zone!
Have you ever had one of those workouts where everything seemed to just click and all of your lifts were great? Learn the secrets on how to have this happen EVERY workout!
Learn about the MX training program that helps you to get bigger, stronger, and leaner all at once. And the best thing of all, NEVER HIT A PLATEAU AGAIN!
Many people don't know how to dedicate their free time to make significant changes in their bodies. Learn what I did to break my plateau and how I gained 54 lbs of lean mass!
I lived each waking moment anticipating the ass kickin' workouts that lay ahead that day and wondering how in hell I would be able to overcome them.
Phase one will last two weeks. Phase two will last four weeks and phase three will last six weeks. Then we'll just have to take it from there. With these, your will get the body you have always dreamed of!
With sincere apologies to all who take their religion seriously (as do I), if you follow these Ten Commandments, your body will be well on its way to heavenly muscle.
For those who seem to have no genetic gifts in the area of body mass gain there is still hope.
In almost any case people who experience astounding success are not utilizing common herd methods, and neither should you. Learn the secrets on how to get ripped!
It's true, if you have a lifestyle that supports fat loss, muscle gain, and strength increase, those things will occur naturally. Learn why!
In the final installation of this series, I will discuss the last 9 tips to make sure that your venture of going up a weight class was a success, not a higher cholesterol rating.
After my first set of warm ups, I stood up and must have gotten into just the right light, because my quads looked so f$@king freaky, I almost jumped out of my shoes. Learn how I trained with the amazing 10-10-2-20 leg routine for huge growth!
While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. Learn the detailed secrets!
It's the offseason and you are looking to gain some extra muscle size... so do you bulk up fast or stay lean while gaining size? Here are my tips for gaining muscle the right way!
Look at all the really big guys, not the streamlined fancy guys in striped shorts and a pretty button down. No, the FREAKS, with torn off jeans and suspenders, with muscles sticking out of places you have never seen. With veins so big you can see the blood pump through. Look at all those big guys, and compare their workout routines with the poster-boys.
Before I talk about the system itself it is important that everyone understands the basics behind muscle growth and how calorie surplus helps you gain muscle. I will cover these issues in 3 parts.
In fact, I could end this article with that said (some of you probably wish that I would.
Anyone who wants to build a substantial amount of muscle in the shortest possible time must follow a carefully designed, methodical program based on undisputed scientific facts. This most certainly applies to the design of the training program. Full details on this amazing workout!
If, however, you are like most bodybuilders, and are looking for the workout that will put on the most amount of muscle in the shortest period of time, then stay tuned: this may be just the recipe you have been looking for.
On your mark... dial in the nutrition and prepare to be poured into the angular and defining mold. There are compromises to accept and sacrifices to make.
When it comes to bodybuilding, hardcore is more. It's a mentality, a way of living. For hardcore lifters, it means training as hard as you possibly can without all the fancy trimmings.
When it comes to bodybuilding, hardcore is more. It's a mentality, a way of living. For hardcore lifters, it means training as hard as you possibly can without all the fancy trimmings.
I feel that playing baseball 6 days a week and using running and cycling as cardio places enough stress on my legs that training once a week satisfies my needs. For those who need to add some muscle to their legs, keep reading on.
We need an in-depth look as to how to fully recuperate and ensure max recovery. Here are some steps you can use immediately to avoid over training and hitting a plateau.
Too many bodybuilders find excuses NOT to squat instead of giving it a try. Maybe you've heard of top pros that have great leg development that swear by the leg press, hack squat etc.
Of course, the number one priority should be to have great symmetry and proportions with no body parts over shadowing another.
What I am really going to talk about is a different type of General Physical Preparedness (GPP) exercise-Sledge hammering!
It was built to be used, and its function is in its systemic movement - different muscle groups working together in a coordinated fashion - rather than separately in clumsy, isolated motion.
Even if you were at the end of the line when the good bodybuilding genetics were handed out, disciplined diet and training can do wonders your physique.
We have all been conditioned to look to the "experts" to guide us through this often confusing maze of bodybuilding. After all, few of us have all the relevant information in terms of physiology, kinesiology, nutrition, biochemistry, and applied chemistry that we would optimally desire.
Using this method, the test subjects added an average of 9.0 pounds of new muscle (one subject added 28.9 pounds!) in just 10 weeks and increased their full range 1-rep max by 27.6%. Learn how this "minimum dose" training can can lead to maximum agains!
Ask yourself, is this exactly the way you wanted to look? I didn't think so. Don't worry. I'm not going to leave you hanging.
I understand the principle behind this and it is applicable for power lifters, Olympic Weight Lifters, and bodybuilders.
Lots of people have been asking me to do a bulking series like I did for my contest prep. So I decided to. Watch as a try to gain 25 lbs of quality muscle. Weekly updates and pics with full details of what I am doing.
Well, automatically you think about getting stronger right? And when you think about getting stronger, you think about getting a bigger bench right?
Rising above the typical human body is a given if you are already working out and eating multiple high-protein, low-fat meals a day. But what if that's not enough?
Are you tired of not getting the results that you're waiting for? Did your workout schedule make you bored? Why don't you make a big chance in your training? OK..HERE WE GO!!!
I hadn't taken a full week off in over 2 years. It was like telling a crack addict to stop cold turkey.
In The Rader Master Bodybuilding and Weight Gaining System, Peary told us about a program he developed that could add up to 3/4 of an inch to a trainees arms in one day.
Having this in mind the following routines are the ones I was using from January to March 2002 with a great results. Remember to adapt these routines to your actual level.
It was a legendary time of bodybuilding history, and eight-week period in 1970, when, at Joe Gold's original gym in Santa Monica, these men shared their training energy.
There are lots of ways, but only 10 ways to achieve that massive...thicker look for the next summer season. For the sake of this article we'll call them the Ten Commandments of Muscle Mass!!!
If you are an advanced trainee, want to lose fat or get into contest shape quickly and wish to gain more muscle due to a greater blood flow to the working muscles though larger capillaries owing to higher rep range/cardiovascular type training than normal this routine is for you.
Two guys can do the same exact fitness routine with the exercises, the same number of sets, and the same number of reps, yet still have two completely different outcomes as far positive results (not accounting for genetic differences or anabolic aids). How?
Contest season is over, so it is time to gain some serious mass during the offseason. I will change my diet, start a prohormone cycle, use new supplements and much more. Here is exactly what I will do, including supplements, diet and more!
First and foremost, he should be eating plenty of carbs. Carbs are important because if your body runs out of carbs for energy, it will switch to protein for energy metabolism.
Paul Becker of Trulyhuge.com has let Bodybuilding.com republish some of his greatest articles to help better our site!
You're on your third and last set of squats. You take slow, deliberate breaths, feeling the adrenaline surging through your veins. With a growl of rage, you lift the bar off.
Well, I have been in search of some serious mass this summer. I decided to write an article describing my program and plans. I have planned out all the aspects of my training and nutrition. This should be very helpful for people who want to pack on serious muscle.
Have you ever wondered how the Pro's get so HUGE? Now, I know that I have many years in front of me before I get my Pro Card, but I do know how to put on mass. There are 4 Key Components in gaining lean body mass.
I'm going to tell you five exercises that have great potential for helping you build muscle
After all this time I am still learning about bodybuilding. It has been the most positive influence in my life.
No, I am not going to go over the ultimate steroid cycle for ultimate growth or anything like that, what I am referring to is the different cycles of my own bodybuilding life. Read and learn.
I was 6'8" and 197 lbs, I'm now 6'-8" and 285 lbs. Here is what I did to gain over 80 lbs of muscle.
Sure, food is the raw materials for your body to work with, and sleeping actually makes you recover, but these two aspects are useless if you don't stimulate the body to gain muscle in the form of lifting weights. Learn about: Reps, Sets, Failure and Splits, The Pump, Workout Time and Progressive Resistance, Intensity and the Weider Principles, Plateaus, Machines vs. Free Weights and more!
A year ago I weighed 190 pounds. Two-and-a-half weeks later I had gained 10 pounds and dramatically increased my strength. This may not sound very impressive, but at the time I was 20 years old (no more growth spurts) and I had reached a plateau in my training. Here is what I did!
All-Out 8-Week Mass Attack. No Holds Barred. My goal is to completely rock the natural bodybuilding world with size in 2003. Here is everything I am doing.
More muscle is what I'm after, not the approval of the pack. This should also be your attitude if you really want to see what your genetics will allow you to do. Here are two general rules to adhere to while training heavy.
I just finished another bulking phase, but this one I decided to keep shorter than my last one, so it was only for 8 weeks. Here is my full program!
I will explore the use of higher volume training and how it can be used reasonably to help produce muscle gains. Discussed: Building Massive Muscles, Maximizing Cellular Energy, Forming New Muscle Cells, Time Between Sets, Volume and Overtraining, Training Splits, and The Diet.
I have chosen to write about all my experiences in muscle gain. What works for me, and what doesn't. Here are my supplements, training programs, and other tricks and tips.
I originally started writing this article with the premise of how to improve one's bench press. Then I thought how extremely redundant and limiting that idea has become. This is about the bench, squat and deadlift with tips for the correct techniques to use to improve!
I just finished my 12-week mass building phase, and I am very pleased with the results. I am using mostly compound movements with the reps between 6 and 10 on all exercises. Here is my full program and the results I received from it.
Have you wanted to get big and really have you mind set on it, but don't know where to begin. James Sadek tells us how to get going on your way to becoming the next Arnold.
Before I start, this is a powerlifting program, not a bodybuilding program. Of all the programs I've tried, this has boosted my strength the most. Here is my full 14-week cycle!
The number one goal in the off season is undoubtedly to put on as much muscle as possible. I think that the perfect way to accomplish this is through a combination of intense training, proper dieting, sufficient recovery time, and strategic supplementation.
This is the 8-Week Program that I used two months before the World U. Games held in Beijing China, in August of 2001.
What's better than a bench program?? Well, I don't want to sound cocky, but it would be my new strength system...the Hybrid Strength System. This system is unlike any bodybuilding or powerlifting program that's out there and its grants every lifter's wish... the constant change in workout.
To put on as much lean muscle tissue as possible while minimizing any fat gain. This can only be done through a well planned out nutritional and supplementation program. Here are the next 8 tips to pack it on!
To put on as much lean muscle tissue as possible while minimizing any fat gain. This can only be done through a well planned out nutritional and supplementation program. Here are the next 8 tips to pack it on!
Rest-pause training has got to be one of the hardest ways to train I have ever known of. It places an extreme demand on your body in a very short period of time. If your not familiar with it, it basically goes like this...
Mass, mass, mass, and more mass! That is our goal right? We want to pack on as much mass as possible and as soon as possible. The problem with packing on mass is, can it be done without adding too much body fat?
Going to the gym and hitting the weights hard day after day is crucial when trying to pack on more size. But the readers of this web site want to do more than just pack on some more size. We want to get down right huge. Here is my philosophies, my training program and more!
This article is for you people who have really wanted to start your journey towards building a body of your dreams, be it adding up to 40lbs of muscle or just improving your overall health. Here are some resources for you to check out for the best results!
Here is my training journal and workout program as I try to gain more mass over the summer!
I receive a ton of emails every day from people all over the world asking pretty much the same question "Could you please send me a good mass building workout?" Well wait no longer because here it is.
The most important part in developing that gigantic physique depends on the amount of mass you put on normally during the winter. Here are some tips for your training, nutrition and supplementation.
The following workout is a personal favorite of mine because it is short, brutal and effective. However, it also allows the lifter to work towards keeping the bodybuilders aesthetics intact.
These are the most important rules (to me anyways) for bodybuilding. These rules are a guaranteed way to grow, unless you have some bad genes in you. Otherwise, these are some of the few things in bodybuilding that works for everyone.
The bodybuilders' most common pastime, trying to increase the efficiency of his/her program to maximize muscular gains. Here is my favorite: It is based on six meals per day, and training 4 times a week.
All right guys I have just finished my 8-week mass building cycle and I must say that I am very satisfied with my gains. I met all the goals that I set in the beginning and then some. So get you pen and paper ready because I am going to tell you everything that I did, and I believe if this plan is followed you can add as much if not more size than I did.
Here is the best routine that I have ever used. It is a 2 on, 1 off, 2 on, 2 off program.
Ever since my introduction to weight training, I have experimented with a multitude of rep ranges. In my experience, I have discovered that less really is more in the gaining strength and size.
Here are my favorite chest and bicep workouts.
I am writing this on Thanksgiving Day and I thought what better day to elaborate on the gains I've made on my physique in the last 8 weeks. Here is my full 5-day training split!
"John, l am a hard gainer and whatever l do, l can not get even 1 pound. What do you suggest?" Well here is what we are going to talk about today. l will give you one of the best nutrition programs for serious quality mass that will help you all. Full of details to help you gain quick!
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