Lose Fat & Promote Strength And Muscle!*
Follow this science-based plan, and the gains are guaranteed. How can we be so sure? Because the doctor's in the house, and he has your Rx for an amazing physique transformation!
Target the biceps short head and you'll be long on gains.
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!
Project Mass is more than a trainer. It's a 14-week master class in lifting, eating, and supplementing for muscle growth. This is what you've been waiting for?the training education of a lifetime!
New to lifting? Figuring out your training schedule, or "split," is of the utmost importance. Here are 5 ways to cycle your training days to maximize muscle gains!
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!
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!
What makes one bodybuilder look so much better than another? Read this article to find out about the key body parts and elements of training that it takes to craft a superior physique!
Say Hello to whole-body training, and teach your muscles how to contract properly with classic lifts designed to generate strength and mold muscles.
Arms and legs one day, torso the next – time to make your core and extremities earn their keep.
Push movements, pull movements, leg movements... you're already sweating, we know.
Multiple muscle groups worked daily over a 4-day split for a complete body construction.
Would full body workouts help you? Here are the top 10 reasons to use them. Read on to see if these would help with your muscle-building or fat loss goals.
Marc Lobliner and Rob Moran are training partners and while structurally similar, they have weak points to bring up. Here's how you can modify your training split to work for you and your partner.
AM/PM training is one type of training setup coming up more frequently. Here are the pros and cons for each type so you make an educated decision on whether it is right for you. Find out more.
'Supplement to Adaptation' will help you decide the best training for you by comparing training volume and intensity. Anyone can establish an effective program and the following factors will do just that. Learn more.
With the recent invasion of powerlifting and sports performance training methods, many coaches and individuals are advocating full body routines... Here are several splits broken down to help you find what works best. 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.
I am going to teach you the last training split you'll ever need. I know what you're thinking, 'I thought you were supposed to change every 6-8 weeks?' You're right. That is the beauty of this. Here's the complete advanced program. Try it!
In this twelfth and final episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Frequency Training (Phase #3), continuing this week with the final full workout of this series, Weak Point Training on Day Four!
In this eleventh episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Frequency Training (Phase #3), continuing this week with another full body workout on Day Three!
I have included 20 top exercises to get beach ready along with a program that conveniently works well for most people. Look and feel great as I unfold key exercises that will transform your body! Included: integrating into training routine.
In this tenth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Frequency Training (Phase #3), continuing this week with another full body workout on Day Two!
In this ninth episode, watch and learn as Scivation's Marc Lobiner and Derek Charlesbois explain Tri-Phase Load Training (Phase #3), starting a new week with a full body workout on Day One!
New to fitness? Looking to change up your current program by trying something new? This article will help you create a satisfying 4-day split that is both flexible and proven. Try it now!
The big question is: how do you evolve from basic to advanced training when everybody tells you something different? Learn and sift through it all and try the following 8 training routines in your quest to evolve into a higher level of fitness!
In this episode you will see the 1st of four episodes that will walk you through a new innovative 4 day tried and true workout split for maximum results. Join Mark Lobliner and Derek Charlebois from SciVation...
What is the best 5-day workout split? Our forum members share complete 5-day split training routines, how effective they are compared to a 3-day split, who would benefit, and more. Read on!
With the ultimate split I'm about to describe, you'll hit each body part three times every two weeks... Try this split and follow the guidelines that I've put together for you, right here! Read on for the details.
'So you do six sets of six reps in six minutes?' The name of this workout was found out afterwords. We call this the 666 method! Try it and see if you are man enough!
With proper diet, rest, and supplementation it is possible to get enough recovery so that you can train each muscle twice per week. Our forum members come through again and give us some great workouts for all levels of experience. Try them out.
Before I detail several of the split routine options out there, you will need to what days you have available for training. You can read it now and see why it will be beneficial to know your schedule.
Some people tend to thrive on very little exercise, while others seem to be incapable of making gains no matter how hard, long and frequently they train. Learn how to design a program custom tailored to your needs.
Let's see what a typical Intermediate workout could look like. In this case, we're going for a 3-split of the body - Monday, Wednesday, Friday. That gives plenty of time for rest and social life during the weekends, and with the three workouts being relatively brief in time, it's a schedule that should fit most people.
Are you trying to design a workout program? But cannot find anything, anywhere about how to make an effective workout. Look no further!
The following are a couple of basic tips to keep in mind when you're converting your old routine into a new one. Learn how to save time in the gym!
Periodization helps to keep your body stimulated and prevent injury while lifting weights. This is one of the most important concepts of bodybuilding. Learn how it can help you!
Learn just how far the body goes to fight off the muscle we so desperately try to obtain.
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!
Are you interested in long term results and effectiveness in your training? Then you better have at least a basic understanding of 'periodization.'
I have found for a period of a couple of weeks one might training style such as drop sets but then it doesn't feel right after a while so I will use another.
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.
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.
There are many aspects of bodybuilding that will apply to everyone such as technique and the basic principles. Other items will need to be custom fit to you and will often need to be found out through trial and error. However, everyone will need to understand the basic principles involved in assembling a well-fit training program.
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 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.
Do you want to try a program that is totally different to the all out on every exercise that people recommend? For this program you will have three cycles. Try it out for great results!
Well in this article I will give you many training splits and the advantages and disadvantages of using that system.
For the past three months I have had two philosophies when it comes to training…HARD and HEAVY! Here is my current workout split and other things I have learned about bodybuilding.
Strength is defined by how much weight a person can lift ONE TIME, therefore your muscles wont be as big as they could be if you follow a program designed for increasing muscle mass (size).
The first step in designing a workout routine is to determine what your goals are. If you are just lifting weights for something to do, then it really doesn't matter what goes on in the gym, and you shouldn't be wasting your time reading this article.
If you want to get the most out of you're weights training you must prioritize body parts and the times of day also the order of the body parts you train.
Ah, Training Splits, a much talked about topic even though besides tying your shoelaces it's the easiest. Lifting varies from 2 days through to 7 days per week and the results from this time range vary greatly also.
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!
Everyone wants to know the perfect amount of time to spend in the gym for maximum results. Three on, one off, no, four on, two off, or was it three on, two off, one on, one off?! I'm telling you it's enough to drive a hardcore bodybuilder to the lap pool. Learn about the different eras of bodybuilding and different theories.
I realized that I needed to gain some more lean mass before my next contest. Here is my 9 week plan!
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.
Rest is a very critical part of bodybuilding- at any level. Actually, rest is where the actual "getting bigger" takes place. So it is very important to organize your program so that each muscle is trained for the maximum amount of growth possible.
Now if you want to start bodybuilding, just a beginner or want to start again then this article is for you. In this article I will be telling you 2 or 3 simple but effective exercises for each body part.
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.
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!
Lose Fat & Promote Strength And Muscle!*