Lose Fat & Promote Strength And Muscle!*
Somewhere along the line, you stopped believing that you could push heavy weights over your head. It's time to rebuild your strict press and aim for the skies!
You can have it all, just not at the same time. Become a master of block periodization and watch your strength and size feed into one another like never before!
Prime your pecs with a heavy load, back off, and then increase the weight again and again with this proven method to conquer your previous max bench press!
Just because you measure your strength on a barbell doesn't mean you should do everything with two hands on the bar and two feet on the ground. Unilateral training can benefit all strength athletes, as long as you approach it correctly.
Getting Hulk strong doesn't happen by accident. To continue making gains in strength, you've need a plan. Here's how to devise one that works.
Strength leads to size. Temporarily set aside your bodybuilding workout in exchange for this two-month strength phase, and watch your muscle gains soar!
Lifting near your max regularly can leave you feeling, well, maxed. Step away from pain and into this 3-week program that will help you feel good and prepare for whatever comes next!
Ignore the hype in the media touting isolation exercises as the quickest path to a gorgeous body. Use classic strength goals to build your body by giving it a worthy challenge!
New to the gym? You don't have to start with a wacky stability exercise on the BOSU ball. Learn why building strength with a barbell should be your top priority!
Pop quiz: Size or strength? For raw elite powerlifter and natural bodybuilder Layne Norton, the answer is both. Try this innovative workout to build oak-strong legs and massive arms!
We love our hometown and wish to give our community the opportunity to lead a healthy and active lifestyle.
Whether your goal is to increase muscle strength or size, we've taken the guesswork out of supplement shopping with the best products to help you get as big and strong as possible!
Think Louie Simmons' Westside Method is only for elite powerlifters? Think again. Use this world-renowned plan to build serious strength and quality muscle size.
Pile on more weight as we show you the best way to phase in doubles and singles and attack weak points in your strength workout.
If your goal is to run better and faster, you should strength train. Really, if you consider yourself a runner, you should strength train. Period. Get your training plan here!
Having a great physique is awesome. But having a great physique that can also lift big weight makes you king of the world. Mark Bell shows you how to have it all!
Build muscle strength, size, endurance, and a massive pump in the same workout using the Four-Rep Method. Get the details and try this back workout on for size!
If you only know a couple of push-up varieties and can keep repping them forever, you need a new challenge. Al Kavadlo has one?and then seven more!
Prepare to increase all of your big lifts by 5-10 percent with this specialized 12-week approach to building strength for beginners!
Want to pull an impressive weight off the floor or hoist it over your head? The secret lies in your lats. Use these two simple drills to harness your back's powerful stabilizers!
Do the same old six reps feel like they'll never get easier? Use this simple technique to tap into your strength reserves, and you'll crank out a PR with ease!
New to lifting and not sure where to start? We scoured BodySpace and pulled novice numbers for three big lifts. Check out these stats and see where you measure up.
Learn to use exercise density to your advantage, and you'll have the skills to make a workout fit into any time slot. Follow this efficient, fast-paced, 4-week training program!
You don't always have to choose between training for size or strength. Instead, use these advanced strength-building techniques to maximize your size gains!
To build maximum size or strength, you need to know how to train for each goal. Check out this insider's guide to the basic principles that separate these foundational objectives!
Give us a couple of workouts a week, and we'll change your performance potential on the bike permanently. It's time for cyclists of all levels to embrace strength training!
What is the best workout for gaining strength & maintaining weight? Get free, detailed information, right here - the best workouts for gaining power & strength included!
There's no shame in training with lighter weights. Research shows that the correct light-weight training can build strength.
Toughness can't be categorized in a rep range or a fiber type. It's everything you do in the gym and more. You don't need to be tough?until, one day, you do. When that time comes, will you be ready?
Watch your diet to reveal your shape, and strength train to improve that shape. This is classic advice, but many of us have a hard time putting it into practice. Coach Nick Tumminello is here to help!
Training for strength has connotations of vein-popping max-effort attempts, but it doesn\'t have to be that way for you to see serious benefits. Make some time this year for skill-strength training!
Strength and speed are both essential, but the real key to performance lies in combining the two. Learn the 7 principles of power.
Everybody has more than one fitness goal, but not everybody knows how to go after more than one goal at a time. Here's the perfect program that utilizes multiple rep schemes so you can build power, size, and strength at once!
Feeling unhappy with your current physique-based workout plan? Drop the baby dumbbells for compound lifts and heavier weight.
Lifters of all levels can feel at times like they've reached their strength ceiling. Don't believe it! Learn progressive overloading techniques that bust through walls of weight.
The snatch and the clean and jerk are difficult movements. So before you load a barbell and try one of them, give these progression lifts a go. They'll help you develop the speed, mobility, and power to be successful.
Ben Bruno created power pairings to merge classic lifts with his own creative exercises. Use these exercise combinations to maximize your training with limited space and time!
Too many people worry about how they look in the mirror and don't pay enough attention to their performance. Learn how to train for aesthetics and strength.
Who cares how big your forearms are if they can't get the job done? Build strength you can use with these five grip-building techniques!
If you love to run and love to lift, you don't have to choose between them. Have the best of both worlds by becoming a strength runner!
Grenade athletes know that strength is earned, not purchased. Yeah, they work for a supplement company, but their tips and tricks wrap around iron. You need strength? Get it.
Build strength as well as size! Learn how to recruit more motor units and move more weight. Here are the tips and techniques you need.
Bodybuilders and powerlifters each have something to teach you. This plan combines the best of both worlds so you can build your best body ever.
Building strength is impossible if you fall prey to common training myths. Slay these three exercise dragons and use this plan to make real progress in the gym!
Don't overcomplicate strength training because a DVD said to. Harness the gains you seek with proven lifts and the principles of practice, efficiency, and intensity.
Carb control and strength training aren't synonymous, but are they totally incompatible? The Super Strong Guy has your answer.
Training two days per week takes efficiency and intensity to another level. See how to defy mainstream lifting logic and become stronger and bigger with less time in the gym!
Looking for a new way to maximize your strength and mobility at the same time? Drop the weights and use what God gave you. It’s harder than you think!
Pop quiz: Where do you want to be in 8 weeks, and what's your plan to get there? If you can't answer that, you need a refresher course in strength training programming.
Who needs gear? Just lift an airplane, climb a building, or run around the block 5,649 times. It's time for you to transcend.
Signed up for an obstacle race but aren't sure how to train for it? These workouts will increase your endurance, strength and fit into whatever training regimen you're already doing.
Apply these concepts to outgrow your clothes and break your lifting records.
Mike Jenkins won a national championship playing football at James Madison. Now he pursues a world championship on the strongman stage. Follow his strongman workout.
Strongmen tend to get even stronger as they age. Mark Felix is one of the oldest and strongest strongmen on earth. Got the stones to train with him?
This foolproof program will get you bigger, stronger, and training smarter in only 10 weeks.
Pro powerlifter Mark Bell answers your questions about picking very, very heavy objects up off the floor and rack.
In this first installment of a biweekly column, elite strongman Mark Bell answers your questions about picking very, very heavy objects up off the floor and rack.
Rome wasn't built in a day, but your body can become stronger in a month. Are you ready?
Till about 3 decades ago Cricketers were certainly not the fittest athletes on the planet. The physical demands made on a modern cricketer's body has increased dramatically. Find out how to build strength for Cricket.
Would you like to maximize your strength gains and build muscle? Maybe you should consider easing off on your cardio training. Read on to see why this is a common mistake in your program.
I often come across individuals who are underfed. Yet their physical strength is much higher than those who are better fed than them. This made me wonder if physical strength truly does depend on food intake.
Do you want to improve your strength and get huge at the same time? Here's a training framework for the most productive workouts of your life.
Since you know that lifting pink dumbbells isn't going to get you a lean, sexy and fit body, let's discuss what you should be doing in the gym. Find out more.
In the old days, a bodybuilder was also a strongman, an Olympic-style weightlifter and a gymnast. In the old days, a bodybuilder was a complete strength athlete. Here's a great training routine to build more strength. Try it today!
Many people still search for that magic set/rep scheme... I would like to share with the readers some of my own progress when I first started and my experience with the deadlift and squat! Learn more.
To maintain or even gain that competitive edge, there is no better time than adolescence to begin a good strength training program. Start now with these tips and sample routine!
Strength training with diet and cardio burns fat more than cardio and diet alone. In bodybuilding terms, we call this ‘cutting up.’ Here’s a sample pre-contest & circuit training routine that are bound to fire up the fat loss furnace!
David Juma is the newest Gripboard Mash Monster. See the pics and video of his incredible feats of grip strength. Learn more about him right here.
You've heard talk about strength training for children, but you wonder, is it really good? Absolutely?it is safer than most sports! Learn more from my own experience and studies about the danger of other sports.
Bodybuilders can catch flack for having the muscles but not the strength. Here is a routine that will surely get you both. While it may not seem like much on paper just wait until after the first week. Try it out and see...
The few exercises that are worth doing are the exercises that provide the most bang for your buck. I've put together the 80/20 rule here and listed some very effective exercises that some are afraid to try. Read on for more.
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!
Erik Franz is the newest Gripboard Mash Monster. See the pics and video of his incredible feats of grip strength. Learn more about him right here.
This is an advanced routine that takes advantage of load/deload phases, failure and sub-failure training, rest-pausing, weight load progression, etc... Give it a go and see if it works for you. Good luck!
In this article, I am going to quote some of Musashi's word's of wisdom and demonstrate clearly how they can be applied to enhancing your workouts and training goals. Read on for more...
There are many different programs that can be used in the water. Aquatic Step Training, and Circuit Training for example. This study is focused on Strength Training in the circuit and plyometric fashion. Better than in water? You decide.
Why would we want to listen to old timers when we have new supplements, gear, and cool looking machines? Well if you really have to question that then I would like to share some stats with you that might change your mind. Don't diss the old-timers.
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.
Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. This article lists some tried and true techniques for making real gains.
Find all about who the newest Gripboard Mash Monster, Kevin Bussi, is and view video of his incredible feats of grip strength!
In this article I am going to show you what exercises to focus on and provide an example of a workout to get you started.
Find all about who the newest Gripboard Mash Monster, Josh Dale, is and view videos of his incredible feats of grip strength!
Experiments have been done to investigate the possible effects anaerobic training may have on aerobic training and vice versa. In this article, I will present some of the current thoughts as to what happens when you train on a concurrent schedule.
The nervous system of athletes in speed and power sports can be enhanced by various means such as coordination exercises, structural work, and traditional power lifting methods.
This article is divided into fours sections, one for each position on the field of play. This is because the strength training of goalkeepers, defenders, midfielders and attackers should and must differ from each other.
Training with bands, boards and chains has allot to do with bodybuilding! Using these tools can spell success in creating strength gains that usually equate into bigger muscles.
Strength training simply means the pursuit of being stronger. Somewhere down the line this theory has been lost. Many times there is too much emphasis placed on maintaining strength and not creating it.
Find all about who the newest Gripboard Mash Monster, George MacEachern, is and view videos of his incredible feats of grip strength!
Manual Resistance is an alternative to the more conventional forms of resistance in the strength training program. The resistance is provided by a training partner, or spotter, rather than a bar or a machine. Read more!
Find all about who the newest Gripboard Mash Monster, Jedd Johnson, is and view videos of his incredible feats of grip strength!
Find out how I improved my strength and overall endurance by using Pavel's methods...
Originally I was going to ask whether you wanted simultaneous gains in strength and power as well as maximal hypertrophy development. Quickly I thought to myself it was a rhetorical question - of course you want it!
Back in the early part of the 20th century Atlas was known as the worlds best built man. Learn how to utilize parts of his program to make new gains!
Find all about who the newest Gripboard Mash Monster, Rick Walker, is and view videos of his incredible feats of grip strength!
Find all about who the newest Gripboard Mash Monster, Clay Edgin, is and view videos of his incredible feats of grip strength!
Research demonstrates that resistance exercise training has profound effects on the musculoskeletal system, contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia (loss of body mass), lower-back pain, and other disabilities. Learn why and what you need to know to build a great workout program!
Twice a month Mike Mahler is going to answer your questions to help you get bigger, stronger and faster! Learn how to get your pull-up numbers up, how to break a plateau, about clubbells and much more...
Find all about who the newest and one of the first European Gripboard Mash Monster, Nick McKinless, is and view videos of his incredible feats of grip strength!
The program worked very well and I had tons of clients putting on size and increasing strength like never before. In addition, I wanted to modify the EDT program for people that simply wanted to get stronger without getting bigger.
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 take a look at virtually any activity in which increased strength would be beneficial, you'll notice that for that increased strength to be beneficial, you'd have to be able to take advantage of that strength over an extended period of time. Full program included!
The 80 day cycle described below allows five days recovery between all squat & bench workouts, and either four or six days between deadlift workouts-four following light squat workouts, or six following heavy squat workouts.
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.
The benefits of these lifts are impossible to duplicate and can serve a wide variety of functions in training. Find out how one-arm lifts can improve your strength, speed, and size!
I may chill the bones of the Strength & Conditioning ivory tower and frighten the wallets of the soapbox training gurus, but at a certain point in your training, it's critical to end GPP. What then? Let's go into this in a little detail and then apply this to Clubbell training.
Strength training is the most effective way to turn your body into a fat burning machine and stay in great shape! Find out how strength training can help you, why and what you need to know before you get started! Two workout programs included!
Try something different in the this year that will sustain your interest until you master it. The following workout is great for absolute strength, power, and it might spark some new muscular growth.
We like the fact that these heroes have well-rounded strength that goes far beyond what they can do physically. This well-rounded strength is what I call Aggressive Strength. Being strong and healthy physically is definitely a critical component of aggressive strength. Learn what it is and how to use it to your advantage!
Peak performance is often referred to as the zone or the groove, or even finding one's rhythm. It's a method of increasing strength and generating peak performance. It consists of Centering, Charging, Grounding, and Discharging (CCGD). It is the mental act of controlled, high intensity, physical exertion. Learn how it can help you!
A year ago I started to write about a new and different type of General Physical Preparedness (GPP) exercise: Sledgehammer GPP. Because of the overwhelming response, I feel it is about time we add a brother to the weighted GPP family: Wheelbarrow GPP!
What exactly is a Captain of Crush® (COC)? IronMind Enterprises officially certifies those that can close an IronMind #3 gripper under certified conditions. Learn how YOU can become a COC!
By limiting the range of motion you are able to work with much heavier weights and that stimulates new growth. If you've never used this technique, you're in for a very big surprise!
Wouldn't it be cool if you knew exactly what type of training program would give you the best results? When determining whether you should focus your training efforts more on hypertrophy work or strength training a highly effective diagnostic method has been around for ages. Learn what it is and how it can help you!
I have been a published iron game journalist and author for nearly 27 years and one of the most frequent questions I am asked is "What are some of the most radical and perhaps bizarre methods you have ever heard of for increasing strength?" Here are the top 4 radical methods.
The following workouts emphasize the Olympic pulling movements (power clean & snatch), but are also set up to focus on hypertrophy and strength in the lower body in a more traditional bodybuilding split. The workouts are really quite versatile, fun, and provide a wide array of new and challenging exercises.
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!
Ethan just can't seem to get enough of this strength and training stuff. He has two strength certificates: United States Weightlifting Federation and the new Strength and Conditioning Coach certified through the Collegiate Strength and Conditioning Coaches.
Combining both strength and power training will give a physique a look of raw power not seen on many of today's bodybuilders who practice "pumping" movements exclusively. Learn how to combine them here.
Using these exercise and poundage charts, you can test your one rep maxes and finally determine if you're strong or not!
Tire training can add a new dimension to your strength and conditioning program regardless of what sports you play or your level of athletic ability. Learn why it isn't just for strongman competitors!
This is one of the best mass building workouts that I ever did. This workout got me stronger than I ever was. If you follow this and stick with it you will have no problem when it comes to the strength portion of football.
Pavel is known as the kettlebell guru. I learned more during the Kettlebell certification weekend regarding productive strength training than I had learned over the last ten years of my lifting career.
This concept was first popularized in North America by the now well-known strength coach Charles Poliquin. This author suggests monitoring the actual time that a muscle is "under tension" during an exercise by using a clock or stopwatch, and recording this parameter in the training log via a numerical system.
Strength coaches and other fitness professionals have long debated the causes of decreased performance as a result of fatigue during strength training, and the best rest intervals to reduce that fatigue. Find out what is best based on research!
When you're dealing with sticking points in the bench press you have to remember that there are several ways to correct the problem, but most won't work for you. Are you getting stuck at the lockout? Here's some TNT to help you blast that problem!
Recently athletes from all sports have begun to realize the importance of weight training. So, why have boxers been reluctant to realize the importance of resistance training?
The basic idea presented in this article is there is a relationship between size and strength, but strength increases can occur due to other reasons. Just as size increase can occur with a non-linear strength increase.
Working with Clubbell SPP demands fine motor control under tension which makes it your ideal ally in nuking arm-pump hostiles from your race-day battlefields.
Training to excel at mixed martial arts can be a grueling endeavor that takes a great deal of time. Learn the best exercises for MMA athletes and which ones are wrong to do!
Roadwork is a brutal form of training that separates the real men from the girly men. Learn what it is and how to use this as your cardio!
Your mid back to the back of your knee are responsible for the most important and explosive power on the field, your hips.
In this article, I'll illustrate exactly what the strength deficit is, an easy way to assess the athlete, how to interpret the results, and point you in the right direction as to the proper way to maximize each athlete's potential to express power on the playing field.
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!
After training in the sand, with the right program design, regular, one surface, level ground will make you feel like you're accelerating down stream. Learn how sand training will boost your strength and agility!
Last article I went over the high repetition kettlebell clean and jerk as an example of a brutal movement for cardiovascular exercise. This week I am going to give you another incredible exercise to add to your arsenal: the high repetition one-arm snatch.
This week we are going to be doing striking exercises that will help build your torso flexibility, speed and power in a diverse multitude of sports!
The farmer's carry event is seen in many of the strongman competitions today. For years, it has been a common event at competitions of all levels. From small, local events to the World’s Strongest Man, it tests more than just the grip.
The key to successful improvement in your weight-training program is to use methods of exercise and periodization techniques...
There has always been a debate on whether or not performing a single rep during your workout is a good idea. Many people think that if you want to know how much you can lift for one rep you can simply look it up in a chart and avoid any chance of injury.
Build a massive upper back by performing bodybuilding's forgotten four...
In an effort to bring our readership cutting-edge information, we stumbled onto one of the most well-read athletic coaches in the last year but also one steeped in mystery.
While many readers have the weight training as a mainstay for keeping fit and healthy, some even competing, there are a lot of people who use the weight room for boosting another, primary sport.
What I am really going to talk about is a different type of General Physical Preparedness (GPP) exercise-Sledge hammering!
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!
bet most of you have started reading this article expecting to learn about weight training. Nope, I am not going to go there. While many people have probably no interest in ever competing in Olympic weightlifting, it has a lot to offer for those interested in high levels of strength and sports performance.
To make a muscle look good, you need only train it in isolation, but to make it work efficiently in useful, everyday activities, it must work synergistically with other muscle groups.
The chest, along with the arms is one of the most easily noticed muscle groups and is absolutely necessary to have fully developed whether competing or bodybuilding as a hobby.
After having enlightened you with some information on nutrition and supplements, that leaves me only with training information left to give.
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.
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.
My goal is to completely rock the natural bodybuilding world with size in 2003.
You want a balanced physique, lean muscle mass AND the power. The best of both worlds... now you can have it!
Part three of my series on increasing your bench, squat and deadlift. Learn about: Partial Range of Motion, Chains and Bands, and Assistant Exercises.
Most people don't realize how important stretching really is. Or flexing, for that matter (though everyone loves to flex those big guns). I've talked to a lot of people, and basically everyone hates to stretch. In fact, bodybuilders have a rep for being "muscle bound", or "inflexible".
Warming up is something that most people do not do. They just go straight into heavy lifting. This can be very dangerous. Jumping straight into heavy lifting without warming up could lead to serious injury.
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!
HIT, Max-OT, Power Factor are all great training systems and I've tried just enough to gather knowledge about my own training system someday. Hybrid Training is the basic combination of bodybuilding and powerlifting. Here is what it is all about!
Dear Football Player: The Power Football Program has established a new level of excellence. We are stepping into uncharted territory, and we, as a team must improve every aspect of the game in order to have success at this level and to become a dominant force in our style of play.
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.
The importance of flexibility in a fitness routine is crucial to your overall performance. The way you look on stage when executing certain moves in your routine will reflect this very important element.
It seems that most articles written today are trying to improve your bench press. However, if you want real success in the gym, whether it be increasing strength, losing bodyfat, or gaining muscle, you will also have to be proficient in other exercises like pull-ups, squats, deadlifts, and other complex movements. Here are some common weak points that people have and how to get them up to par.
What I am going to present in this article is unlike any training system that I am are of -- it is in complete opposition to what our intuition tells and to what we have been conditioned to think about speed and strength training.
Part of becoming a bodybuilder it is essential that every body part is trained respectively and with strict form; every body part is created equal. The muscles on my upper body are trained just as hard as the muscles on my lower body. This is one of the many secrets to creating a freaky but symmetrical, pleasing physique.
Learn about breathing, time under tension, lifting in a natural arc, compound movements, isolation movements, increasing strength while decreasing risk of injury, strength-size relation, and much more!
Push it to the max with high intensity training techniques! Be prepared for the most amazing results you will ever see!
As an ex-collegiate football player, competitive power lifter, and a strength coordinator, you can bet the farm that I have walked down some long roads and driven the superhighway of training. Become a power athlete by following these guidelines!
When most guys ask how to get big, the usual response is eat big and lift heavy. This is the best simple advice one could give, but what does it mean to go heavy? Does it mean to lift heavy weights? Or does it mean grunting and heaving weights for a couple reps? In this article I'm going to talk about going heavy; what it means, the right ways, the wrong ways, and most importantly, rag on some of the people I see at the gym.
When I first started going to the gym, I saw all these big guys lifting weight I never even dreamed existed; we all would have felt that feeling. After seeing this we go home after one of our first weight sessions and visualize being able to lift all that weight and be half that big.
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.
Lose Fat & Promote Strength And Muscle!*