Lose Fat & Promote Strength And Muscle!*
Whether you\'re a diehard cruncher or stalwart planker, your ab workout could probably use a tune-up. Try these 8 underappreciated techniques to feel?and see?the difference immediately!
Here's what a 55-year-old still-trying-to-be-a-bodybuilder can teach you.
Speed up your fat-loss efforts with help from this roundtable of physique stars on the best ways to take it off?and keep it off.
Say goodbye to playing it safe in the gym; sticking to what you know you're good at is a recipe for stalled progress. Try these innovative exercise pairings to patch up the chinks in your armor!
Ready to declare war on fat and get ripped? These 6 basic principles will help you get lean the smart way!
Try Hunter Labrada's effective hacks for tried-and-true arm exercises to maximize your results and add size to your biceps and triceps!
Ready to rev up your workouts and make ordinary results extraordinary? Transform your progress from good to great with these 10 pro fitness tips!
Want to bench like a powerlifter? All-time raw bench press record-holder Eric Spoto provides step-by-step instructions right here!
For biceps-training advice, we went straight to the guy with the big guns. Here's what Calum von Moger?World Fitness Federation's Mr. Universe?had to say.
What could possibly be harder than holding yourself parallel to the ground for a few grueling seconds? Simple: These five insane human flag progressions from flag-master Danny Kavadlo!
Adding volume to your workouts can help you build strength and size, but more volume usually adds time to your workout. Use these 5 proven techniques to get bigger without adding a single extra minute to your workout!
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!
Fallen off the fitness bandwagon? Learn what happens to your body when you reject the iron.
Even the most basic exercises can be tweaked for better results! In this episode of "Lifting Lessons," performance coach Marc Megna shows you how to get the most from your lat pull-downs.
Contrary to what the name might suggest, skullcrushers won't send you screaming to the ER?at least when done right. They can, however, help you build massive triceps. Here's everything you need to know about this popular exercise!
Fitness has plenty going for it, but it also has its ugly, smelly, awkward, and judgy side. Here are 10 legit problems from the life we love, and what you can do to overcome them!
Ready to take your results to the next level? These 7 fundamental fitness tips from the athletes of Team Grenade could be exactly what you need!
Fitness isn't some passing fad or short-term pursuit. Take these 8 rules to heart and you can make your fit lifestyle last a lifetime!
Have you ever asked yourself, "What would Arnold Schwarzenegger do?" These 31 ironclad tips straight from the Oak's library answer that question, and they'll help you grow!
Struggling to build muscle? Follow ripped bodybuilder Simeon Panda's 6 principles of growth to build the body you desire!
The MASSter, CT Fletcher himself, has arrived to deliver his 10 Commandments of Muscle Growth. Watch the videos and get ready to grow like crazy!
Having a hard time adding muscle mass to your frame, scrawny or otherwise? Try one or more of these 10 tips to slide into the fast-lane of muscle growth!
Take a glimpse into the healthy habits of BodySpace's top-tracking members and learn how you can incorporate their methods into your life for greater fitness success!
Lifting a 4-rep max 5 times in a single set is impossible, right? Not with cluster sets, the technique that redefines your limits and sets a new benchmark for strength!
Time under tension is a proven way to increase muscle strength and size. So why doesn't everyone prioritize it? Because it's also an incredibly difficult test of your focus, grit, and mental resolve! Here's how to make it work for you.
This Mother\'s Day, make the commitment to living a healthier lifestyle. Here are 5 ways even the busiest moms can work fitness into their schedule!
Random training techniques produce random results. Get systematic and learn how to apply the scientific method to your own training, nutrition, and supplementation practices!
Constantly feeling winded during workouts? Here are the best ways to breathe so you can lift more, run faster, and improve your overall fitness.
Before you bypass group fitness, learn how sweating with others can help you achieve your fitness goals.
If you and your training partner are looking for a challenge, you're in luck! This partner-based bodyweight routine will help you grow?and tackle more advanced moves.
Getting big and strong doesn't happen by accident. Implement these 10 essential tips into your strength workout to skyrocket your gains!
Ready to maximize your muscle growth? Increase your time under tension and reap the muscle-building rewards! Here's how to do it.
There's a right way and a wrong way to do explosive training. Are your plyometric shenanigans building new muscle or just earning you laughs behind your back? See the light and do it right!
Kick those long sessions of cardio to the curb and burn fat faster by first building muscle! Here's the plan you need to get fit for summer, no mandatory cardio required.
If you're thinking about packing on some size or have recently embarked on a muscle-building journey, heed these 9 simple tips from the athletes of Team Dymatize!
Like any long-term relationship, staying in love with fitness takes work and care. Use these tips to rekindle your lifelong love of fitness!
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.
Weight loss doesn't have to be a struggle. Use these 5 simple tips to cut fat and get ripped without spending countless hours at the gym!
You may not know it, but you're probably not getting the most from your biceps curls?and your arms are suffering for it. Here's how to make every curl more effective!
The best lower-body exercise can also be one of the most dangerous. See if you're committing any one of these key mistakes when squatting.
Don't let the CrossFitters have all the fun! The double-under is a movement that belongs in every athlete's toolbox. Here's how to get there, in 3 foolproof steps!
What's it take to build a pro-level midsection? Cellucor's Craig Capurso enumerates the 18 most-important rules when it comes to bringing out your abs.
Training to be a bodyweight boss comes with a special set of rules?and consequences. Listen up now, so you don't end up face-down on the asphalt later!
Tire flips look tough and demand every ounce of strength you can muster. They\'re definitely not for everybody, but if you earn the right, your reward will be a new level of power and athleticism!
Not a morning trainer? Too bad for you. Here are 8 reasons why those who work out in the a.m. have a big advantage.
Supercharge anabolism with these key tips to turn you into a muscle-building machine.
Surprisingly, not all Smith machines are created equal. Learn the difference between totally vertical and angled Smiths so you never get caught performing an exercise in the wrong direction!
Choosing the right weight isn't random. Here's how to determine the resistance you should be using to fast-track your progress.
One simple change to the way you lift will make everything more difficult?and effective. When your body is screaming, ''Go up,'' make the choice to stay down!
Who needs a partner? Cellucor's Calum von Moger shows you his 3 favorite ways to blast past failure when he's training on his own!
Are your numbers on the classic bodyweight movements puffed up with some subpar reps? Here are the techniques standards you should be meeting to earn the respect of the masters!
In search of the perfect press to go along with your pull-up practice? Look no further than the handstand push-up! It'll take time to master, but the benefits are undeniable!
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!
Welcome to Jamie Eason's home page. Here you'll find her articles and recipes, links to her social media sites, and more inspiring content!
Being 40-something can be pretty sweet. We're (typically) smarter, wiser, and often much better off financially than our 20-something counterparts. Plus, a touch of grey scruff--aka The George Clooney Effect--can certainly add to our sex appeal.
Toss a grenade at the end of your workout with a metabolic finisher to boost fat burning and improve conditioning.
You have two choices: Wait for something to motivate you to get into your best shape ever, or get in shape now and be ready when that something comes along. Here's how Cory Gregory stays fit for whatever life throws at him!
Eager to build a massive amount of muscle, whatever DOMS may come? Try this training technique in which your partner chooses the weights for you... 5 different times!
If you're new to the gym or looking for novel ways to build your chest, learn how to fly and pump up your pecs with 9 variations of the classic single-joint movement!
Don't wear yourself down trying to meet unreasonable deadlines. Live the fit life one day at a time! Here's how to make it work.
The iron game warriors who have been at it for decades can help you do the same if you listen. Here's how to keep lifting for a lifetime!
Think you can't maximize intensity when working out alone? You're wrong. Add these 6 methods to your training arsenal to see optimal results!
Lean mass isn't easy to build, but with the right tips in your arsenal and a sound plan of attack, you'll be on your way to making gains.
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!
Ignite explosive muscle gains with these 3 powerful ways to finish your workout. You'll get a monster pump and spur some booming growth!
Count calories? No way! Here are 5 easy strategies to get you started?or restarted?on your successful fat-loss journey.
Attack stubborn body fat from multiple fronts with former British Army corporal and Grenade spokesperson Jamie Alderton's heavy artillery approach.
It can be tough to differentiate one muscle-building system from the next, but \'\'Train\'\' has the blueprint you need to build a rock-solid training program.
Your muscles can handle multiple assaults each week, as long as you're smart about the plan of attack. Give yourself both the stimulus to grow and space to heal with autoregulatory training!
Ready to spur some massive growth and push yourself far beyond failure? Try "5 Till You Die," an intense training technique that's guaranteed to give you an epic pump!
Lifting progressively heavier weight isn't the only way to build strength and size. Unchain your inner mass-monster with these 6 enterprising strategies!
Why train with bodyweight? Al Kavadlo explains the top 5 reasons why calisthenics may be the perfect workout for you.
The world's greatest bodybuilder didn't always have the incredible symmetry you see in photos today. Here's his 4-step approach to overcoming a lagging muscle group.
Just getting started on your fitness journey, or want to test your knowledge of important terms? Check out this A-Z guide to some of the most common concepts in fitness!
Supersets aren't just for burning out your arms with dumbbells. You can use them to get the most out of big-bang calisthenics classics, too! Al Kavadlo is here to show you how.
Arm yourself with these tips to make 2015 THE year you reach your goals once and for all.
Get ready for a back-building education from IFBB physique pro Craig Capurso! Use these 18 insider tips to build a back that's not just wide, but XXL thick.
Raise your hand if you want better abs! These 8 moves combined into 5 routines add up to you building one awesome core.
Some will tell you that coveting a six-pack is vain, and you'll have to needlessly suffer to get it. Danny Kavadlo disagrees. Here's his plan to help you achieve the abdominal dream!
Training, nutrition, and supplementation constitute a lifestyle. Don't underestimate any of these in your quest for a dramatic transformation.
Size comes to those who simplify. Stop chasing your tail and follow Jay Cutler's lead to look your best this year, next year, and a decade from now!
These 3 workouts left the Muscle Militia Generals gasping, swearing?and smiling. Your muscles will beg for mercy, but the results will speak for themselves!
Rather than training for size OR strength, build both in one workout with this excerpt from ''Insane Training.''
Get incredible early strength gains training only 3 days a week with Mark Rippetoe's program for novice lifters.
These 30-minute, upper-body intensive routines blasts your back, chest, and shoulders, sculpting hella strong muscles that will make every season tank top season.
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!
The overhead squat is a great exercise?but maybe not for the reasons you think. Find out how it can promote the mobility, stability, and strength of your entire body.
Extend a set by adding weight until you can't do any more, and then start all over again. That's the hardcore nature of cannonball sets. Warning: Extreme muscle pain (and growth) guaranteed!
Training for strength requires determination, but you also need a sound strategy. Break through lifting plateaus with these 7 variations on the principle of overload.
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!
Aussie pro Calum von Moger helps turn your chicken legs into meaty thighs with these 15 insider's tips.
Zach Even-Esh teaches young athletes how to use the world as their gym, while still saving time for heavy barbells. Here's his plan to help you toughen up and get comfortable being uncomfortable!
You just crushed the bulk of your back workout, but you need something special to finish it off. Superset these two back exercises for a monster pump!
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!
Take a cue from Calum von Moger's old-school ferocity and knock out this quick, intense 20-minute chest workout!
Bring up your upper lats and spread your wings with these effective strategies for building a back that blocks out the sun.
Don't let your muscle growth be limited by gains-killing mistakes. Easily dodge these 5 common roadblocks with MVP tips from the Twinlab Muscle Militia!
Researchers have known for years that weighted stretching between sets can produce astounding results in muscle growth. Here's how to make it work for you!
Learn how to train harder and more often, while also maximizing your body's ability to recover, for a quick 10 pounds of clean muscle.
Making your muscles grow takes proper training and nutrition, and often some sound advice. Ensure you're getting big and strong the right way with these 16 pro tips.
Train, eat, sleep, repeat. With that philosophy and these 6 pro tips, you'll be well on your way toward astronomical muscle growth!
Jay Cutler didn't win four Mr. Olympia titles by splurging on the road. Here's his 5-step plan to navigate the challenges of living a clean, hard-training life when you're away from home.
The Hodge twins have become the bad boys of fitness. With their edgy comedy and fitness straight-talking, they've amassed over 2 million YouTube subscribers. Use their new brand of training advice to double-team your workouts and make twice the gains!
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!
Compound lifts are great for building muscle, but are you doing the right ones in the right way? Here are 5 of the best muscle-building movements and techniques to help you reach your muscle-building goals!
Change up your training and push through plateaus with these 5 high-intensity alternatives to your standard set and rep scheme.
Don't let the difficulty of advanced calisthenics movements make you believe they're out of reach. Get systematic about building your skills, and you'll have strength, athleticism, and the aesthetics to match!
Gains don't just appear. They're the result of hard work, proper nutrition, dedication, and sweat. But that's all on the surface. Dig deeper and see how muscle is built on a cellular level!
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!
How do you build a stronger, more stable core? It's not rocket science. First, resist the urge to cave in to fads. Then resist the force imposed on your abs by the Pallof press! Here's what you need to know.
Not feeling rows, push-ups, or curls where you should? Feeling burpees or sprints where you shouldn't? Here's your cheat sheet for taking classic movements to the next level!
If building muscle is in your gain plan, start here with these helpful tips!
A strong back can have a have a tremendous impact on your performance and the rest of your physique. Learn how to bring your back training to the forefront!
Your lower body is far stronger than you realize. Open up your hips and improve their mobility before every lifting session. You'll access more strength now, and build more strength moving forward!
After a brutal leg workout, you might imagine that your body will need a week to repair and regrow. Not so! If you want to keep growing for years to come, you need to rethink the way you approach workout frequency and volume.
Maintaining flexible joints will help any lifter improve his or her health and fitness. Learn how to stretch your gains with this complete guide to stretching!
Success leaves clues, and few bodybuilders have been more successful than four-time Mr. Olympia Jay Cutler. Check out some of the biggest training-room lessons he's learned along the way.
Star in your own transformation with this complete 8-week diet and training plan that'll help you build muscle and burn fat!
No vague tips here, just a solid training methodology one lifter developed that helped him put 200 pounds on his lifting total.
Looking to rip your sleeves the next time you throw on a polo shirt? Blast your biceps with a new twist on a classic move.
To reignite your muscle-building efforts, you must understand the most important principles of training for hypertrophy. Your gains begin here!
With these 11 time-tested tricks, you'll improve the efficiency and efficacy of every workout. Try them in the gym for bigger, better results!
Who wants to feel like crap when you can feel?and train?like a million bucks? Start living healthier with simple tips you can implement right now!
You might be big and strong, but are you tough? Can you handle fitness challenges that aren't in your wheelhouse? Here are 7 workouts to test your weaknesses.
Complete your chest workout on the pec deck, where you'll turn up the heat on your inner pecs with this partial-rep blast!
Prioritize your arm training with this hyper-intense technique for explosive biceps and triceps growth.
For many gym goers, the bench press is the most basic measure of a man or woman's strength. Here's how to fast-track your bench press gains in just 2 months!
The bench press easily tops the list as one of the most incorrectly executed movements in the weight room. Learn how to master the technique and press your way to gains.
Starting your fitness journey with a little bit of education can go a long way toward your future success. Here are 10 tips that every beginner needs to read!
Harness the power of a 4-minute Tabata interval workout to burn fat, boost cardio gains, and creatively finish off any resistance workout!
Don't let your love of the barbell lead you to forget about single-limb training! Training one side at a time will improve your form, destroy your midsection, and make you stronger at the big lifts, too.
There's no shame in training with lighter weights. Research shows that the correct light-weight training can build strength.
Just showing up and lifting isn't going to maximize your muscle and strength gains. Here's how to implement the most critical principle of bodybuilding: progressive overload.
Want to build a chest to challenge some of the best? Take a few pointers from Jay Cutler's old-school, tried-and-true training style discussed in this exclusive interview!
An exceptional training session doesn't happen by accident. Prep your mind and body with well-timed nutrition and supplementation, and you'll exceed your expectations again and again!
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?
Looking to shred for summer with a quick fix can backfire. Learn how to lean out the healthy way and avoid these 5 metabolism-halting habits!
Most arm workouts are frighteningly poorly designed. Let's fix the 4 most common training mistakes on arm day so you can achieve results so good they're scary.
Don't settle for the caps you've been dealt! Here's a fun, effective workout that is sure to put some extra muscle on your shoulders.
UCLA researchers found that people with greater muscle mass percentages live longer than those who have less muscle. Here are all the details and what they mean for you!
Leave nothing to chance by maximizing these eight key training variables and applying them in this two-month mass-monster workout!
Build a stronger squat and deadlift by focusing on your foot position. Here's an approach that will help you put your strongest foot forward!
Tired of the scale, dieting, and 5-pound dumbbells, ladies? Here's how you can lead the way for a more positive approach to female fitness.
Arnold didn't become the world's greatest bodybuilder by accident. Here are the 8 training principles that underlie his bodybuilding success.
Calisthenic training doesn't end with push-ups, pull-ups, and pistols. Advanced practitioners pack the Internet with showy moves that boggle the mind and set the bar ever higher. Here are 5 visual feats you should consider putting in your sights!
Your body\'s ability to create and use energy is vitally important to your overall fitness. Here\'s how to train your energy systems for better conditioning and workload capacity!
If you've been spinning your wheels at the gym, get familiar with F.I.T.T. to help you customize your workouts and achieve your goals!
Tip the scales in your favor! Learn different ways to burn calories in your everyday life. Little changes make big goals a reality.
Fitness is an individual sport, and it's tough to get top athletes to share their tips for successful training. See BPI athletes pull back the curtain! Learn their secrets!
Lifters have been using eccentric-focused training as an overload technique for decades. But recent science has given greater insight into why this works, and how to make it work best. Here's what you need to know!
If the same old lifts are getting a little stale, try one of these 12 uncommon movements for anything-but-common muscle and strength gains!
It's easy to jump on and off the exercise bandwagon. If you plan to make fitness part of your lifestyle, check out these 12 must-read beginner tips!
Gaining muscle seems simple, but the process is actually guided by specific mechanisms. Learn what they are and finally get the results you want!
There's no shortcut to advanced bodyweight movements, but they come with a reward anyone can see. Here are the telltale signs that you built your body the old-fashioned way!
Feeling the fitness buzz can lead to some amazing positive changes, but it can also cause you to lose sight of what's important. Don't let your enthusiasm cause you to fall into one of these classic traps!
Strength and speed are both essential, but the real key to performance lies in combining the two. Learn the 7 principles of power.
Guess what? You don't have to spend your rest days on the couch thinking about the gym! Here's how to use your off days to promote recovery, conditioning, and correct movement patterns.
Outdoor workouts don't have to be limited to running or biking. Add a strength session to your summer workout with this routine.
Make the most of every sweat-soaked second you train. Go hard, go heavy, or go home.
You're looking to transform, not evolve. You have time, but not forever. Follow these 10 tips and speed up your progress. Let's go!
Don't get caught with your shirt on this summer. Look your best when you're wearing the least with these shred tips from elite BodySpace members!
The heat is on, which means your clothes will be coming off. Are you looking your best? Here are 16 ways to burn fat faster this summer.
You can't beat the classic movements when the goal is building a strong, balanced physique, but you can make them even more effective with these five tried-and-true overload techniques!
The key to a killer workout starts hours before you hit the gym. Here's what 5 Cellucor athletes do to prepare their minds and bodies for a great training session.
If you're thinking about starting CrossFit or wondering if you should try a class, read this. You'll learn the answers to some basic questions and find out what to expect!
Small, sustainable changes can help you lead a fitter, better life. Use these tips to help guide you.
Complacency is a death sentence for any training program. Use these methods that create sustainable plans of action to lift, run, and live with purpose!
Not getting the results you crave from your current workout program? James Grage has a solution to help you build muscle, boost strength, and burn fat for life.
If you think building eye-popping muscle mass is all a question of genetics, you're selling yourself short. Take these 8 steps and start thinking bigger than ever!
Strategic overreaching is a game-changer when it's done right. Follow the protocol from a groundbreaking study which produced incredible gains in strength and size!
The rules change once you're no longer a beginner, but your desire to keep growing and improving only gets stronger! Heed these six rules to maximize your results for the long haul.
Don't get caught with your shirt on when the weather warms up. Here's a six-week plan to make sure your physique turns plenty of heads this summer.
Every phase of training comes with its own unique challenges and temptations, and none of us are immune to error. The sooner you recognize these classic training blunders, the sooner you can correct them and get back to growing!
If you've got your diet and training fundamentals down but are looking to maximize protein synthesis, try these five master-level nutritional strategies!
This Mother's Day, celebrate fitness! These 5 fit moms share their hints and strategies to help you and your family stay fit, healthy, and happy.
Strong men and women work for years just to be able to hold a human flag for a few seconds. But if you think that's where the story has to end, you don't know Danny Kavadlo!
Building a set of killer arms takes more than standard barbell curls and triceps press-downs. Try these 8 unique arms exercises to blow your sleeves apart!
You're a Socializer! Here are the pitfalls associated with your fitness personality and how to overcome them. Reset, rebuild, and rewire!
Bodyweight training has its own set of rules when it comes to things like progressions, 1RMs, reps, and rest. Learn the ropes from the man who teaches bodyweight mastery worldwide!
Deadlift performance and lifelong functionality depend on a powerful, stable lower body. Build a stout hip hinge to handle heavy loads with this guide and program!
Spotting isn't just a question of etiquette. It's how you can help a friend hit a PR and not get injured in the process. Learn the fundamentals and spread the word!
Mastering the three basic lifts is essential for building an awesome body. Learning these variations can turn awesome to amazing.
Looking for ways to maximize your muscle pump and garner the best results from your workouts? Here are 8 tips to get you pumped!
Training and nutrition alone may not be enough to maximize growth within a shortened timeframe. Here are smarter strategies to help you out.
Training with sandbags is catching on among a wide range of athletes. If you want strength and explosive power to help you rise to any challenge, step up to the bag!
It's too easy to get sucked into the daily desk job grind and forget all about your health and longevity. Here's the Siege's plan to help you get rid of your desk-jockey belly and increase your energy and vitality!
When it comes to squats, deeper is always better. Add rear-leg elevated split squats into your regimen and see how low you can go!
Don't get so wrapped up in losing fat that you forget about muscle. It's the real key to a successful, lasting transformation!
The ancient Greeks were famous for valuing aesthetics and athletics. Learn how you can apply 5 of their principles to building a body that would make Adonis jealous!
Who says you can't build athletic legs with bodyweight training alone? Blast off into new strength, size, and power by adding a plyometric twist to your lunges and squats!
Hardgainers aren't the only ones who struggle to add muscle to their frames. If you lift and eat for growth but it doesn't seem to make a difference, here's your new roadmap to mass!
Don't let someone else tell you what your muscular limit is. Set a plan, stick to it, and you'll be unrecognizable a year from now!
Vacations are fun, but they can also be hugely detrimental to your fitness goals. Here's the workout and healthy tips you need to keep your fitness moving forward!
Science and innovation have been a huge part of Phil Heath's three-year reign as Mr. Olympia. Learn more about how technology has improved his training and nutrition!
We all need a little kick to the behind once in a while. Here are 23 ways to increase the fun and intensity of your workouts so you feel more motivated to do them!
Holding a funeral for your fat takes more than just wearing black to the service. Follow these tips from Team MuscleTech and burn fat fast!
Everyone has a special training, nutrition, or general fitness secret. Get the scoop from elite athletes and use their secrets to elevate your own fitness level!
Quarterbacks rehearse throws over and over in order to complete touchdowns in the game. Take the same approach to make the most of the push-up, dumbbell row, squat, and deadlift!
Weightlifting is good for you, but incorrect form can do more harm than good. Implement these exercise fixes to maximize your results!
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.
A PR is great, but it's just a number. Strengthen your life from the bottom up, and your lifts will grow alongside it!
I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin.
Hunter Labrada, son of IFBB Mr. Universe Lee Labrada, is a bodybuilder on the rise. He made the most of his adolescent years with the right combination of training intensity and nutrition, and you can too!
Don't suffer helplessly under the weight of the bar. Learn the bench press basics and inject new life into one of the most popular lifts known to mankind!
Busting through plateaus can be frustrating, but this article makes complexes seem simple. Burn fat in a hurry and expedite your progress!
Nearly every lifter can squat and deadlift 225 pounds with persistence, proper form, and the right program. Walk the road to two plates!
Thinking about abandoning your fitness goals? Strength coaches Tony Gentilcore, Dean Somerset, Lee Boyce, and Todd Bumgardner can help you train hard and heavy for life.
If you're no longer psyched to set foot in the gym with your routine, it's time to include these high-reward exercises to reenergize your workout.
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!
Try some of the following tips to insert unobtrusive methods to burn extra calories in your work day—and not feel like they're a chore.
Too many lifters are trapped in isolation exile. Don't let your gains fall prey to your love of curls. Get in the game with compound movements!
Small changes add up. Take a step in the right direction with these easy-to-follow tips.
Think outside the box, and your reward will be a better, more efficient workout. Use these 'hacks' to your advantage to become the envy of the weight room!
It's easy to lob insults at new trends without trying them. This lifter and police officer put his body on the line and faced three tough CrossFit workouts!
Whether you're a gym greenhorn or iron veteran, you can always increase your training knowledge. Check out these 30 tips and put your favorites to use!
Staying in shape 365 days per year can be a challenge, but if you can break out of the gain/loss cycle, it's one you can conquer.
Tired of being stuck in neutral? Rev up your workout and see new results with this selection of six training tips.
Transformations can be tricky. Obstacles are inevitable, but not insurmountable. Learn how to bypass potential pitfalls and achieve your goals with these 7 tips!
Don't get caught up in 'next best thing' and become afraid of heavy training. Learn the secrets of non-linear periodization and make the most of your off-season!
You don't have to be preparing for the Olympics to train for more athleticism. Take what you're doing now and make it more explosive, powerful, and effective!
If you think you have to lift heavy and rest light to grow, you only heard half the story. Use these science-backed recovery and time-under-tension tips to build muscle!
Push past fitness plateaus, ramp up your weight loss, and achieve your New Year's resolutions with these 50 fat-torching tips!
Education is one of the most important tools in a gym-goer's repertoire. Learn a little more about training, nutrition, and supplementation from these 10 pros!
Are you sick of lifting with limited results? Break through your gym rut and get the most out of your sweat session with these workout tips.
Stop spinning your wheels and get on the road to competitive success. Stop exercising and start training! Learn the difference here.
Without a firm foundation in solid, proven ideas, your program and meal plan are just numbers. Before you lift one more weight, heed these truths.
The winter months give you a chance to hibernate and bulk up. Follow these five tips to build some serious size before you focus on losing fat!
Sometimes the toughest strength moves don't involve any iron at all. Heed the call of the one-arm push-up and discover how tough progressive calisthenics can be!
I'm a celebrity and VIP trainer, IFBB Men's Physique Pro, and fitness advocate. I'd like to help you reach your goals by answering your tough questions. Let's get fit!
We all know how it goes in the squat rack: the weight gets heavier and your form gets worse. Here's how to fix that crappy squat that does nothing but hurt your lower back!
Don't choose between a lean body and a strong body. This five-week program will help you burn enough fat to meet those body-composition goals <i>and</i> maintain your hard-earned strength!
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.
Isometric training can be difficult and tedious, but you can reap its benefits with this overload technique. Pick up two dumbbells and start moving one of them!
You don't have to throw away your shoes to see the benefits of barefoot training. Just try this warm-up before you hit the field or the gym for better balance and muscular control!
Feeling daunted by human flags, toes-to-bar, and strict muscle-ups? You're not alone. Al Kavadlo has seen it all and can help you troubleshoot your bodyweight work.
There's failure and then there's <i>failure</i>. One is a time-proven technique for anabolic growth; the other is a surefire way to compromise your gains. Learn the difference and the science behind them!
Lunges are vastly underutilized strength training weapons capable of producing big gains. Harness their advantages to strengthen your quads, glutes, and hamstrings!
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.
Does your vertical jump fall short? Learn how to reach higher and propel forward with these workout tips!
This chest and back workout is not for the faint of heart. We're going for high reps with moderate weight and very limited rest. Grab your egg timer and let's get to work, son!
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!
Our success depends on your results, so we're getting better to help you become your best! Check out our latest site features, new app, recent content, reduced prices, and everything you need to surpass your fitness goals.
Fitness is an education in itself. But sometimes, those lessons come hard. Here, I recount the important schooling I gained along his road to success!
Washboard abs aren't easy to attain. But nothing worthwhile ever comes without effort. Commit to my 12 laws of lean and reap the six-pack benefits!
Let these intense dumbbell workouts breathe new strength and size into your results. Put your back, chest, legs, shoulders in a position to succeed!
Restricting blood flow to the arms or legs during training may sound crazy, but the Muscle Prof has been front and center on the latest research into what is actually a cutting-edge hypertrophy technique!
Classic muscle-building lifts won't serve you if you're letting the weight drag you around like a rag doll. Get control of the situation and earn the mass you've been craving!
Get better results and spend less time in the gym! Increase the intensity, frequency, and effectiveness of your work and you'll be able to do more, faster.
Don't go to the gym unprepared and expect results. Use Marc Megna's formula to build a body that matches your test scores!
Helping lengthy lifters overcome dangers and disadvantages can be a tall task. These steps simplify the problems and give towering trainees a guide to build muscle and strength!
Sitting is killing you! Simple exercise isn't going to stop it. Use your training to strategically address the problems brought about by modern humans' love affair with the chair!
The word 'Tabata' has been thrown around a lot recently. Follow the original protocol with a new fat-melting circuit from the researcher whose groundbreaking studies started it all.
Strength coaches everywhere use weighted sled workouts to condition elite athletes because they flat-out work! Get to know this deceptively simple device that's showing up in more gyms than ever!
Pistol squats pop up all over the place, but that doesn't make this classic movement any easier. Commit, do the work, and let Al Kavadlo be your guide!
Gather round fellow hulks! Don't try to shoehorn your girth where it doesn't fit. Use these proven modifications to lift through, over, and around training constraints!
I'm a trainer of celebrities and VIPs, an IFBB Men's Physique Pro, and a fitness advocate. I'd like to help you reach your goals by answering your tough questions!
A round, bodacious behind isn't always indicative of muscular development. Work your glutes directly and regularly to score greater athletic performance.
Build a more successful workout foundation before your training starts! Follow these tips, and enter the gym feeling ready for battle!
Should men and women train as differently as they do? There's a lot of confusion. Here's the truth.
Pull-ups should be a permanent fixture in any legit strength-training plan. Use these tips to expand their benefits and capitalize on serious muscle gains!
If you've never done Bulgarian split squats before, prepare yourself for a little pain and a lot of glute shaping. Amanda shows you how it's done!
Advanced bodyweight training can seem like a world unto itself. Luckily, you have Al Kavadlo as your guide! Try these solutions to common hurdles in the pistol squat, hanging leg raise, and pull-ups.
Machines, barbells, and bodyweight exercises all play a role in staying fit, but, sometimes it’s nice to take a break from the gym. Work up a sweat and embrace the outdoors with these three workouts!
There's always time for triceps training! Learn how this movement has helped Amanda Latona sculpt her arms for the stage.
Life is too short to start each day feeling miserable. Become a morning person, and make the most of the time before the world gets running.
Amanda Latona shares her five favorite movements and adds a heavy dose of her famous sparkling personality. We've got the videos for you!
Follow these nine essential workout tips to re-learn the basics, carve out your fitness goals, and feel confident you're headed in the right direction.
Champions must work like they've never won a thing, or they never will again. Get WBFF champ Shaun Stafford's full plan!
If you don't think riding a horse can shape you up, you've probably never saddled up before. Try it and your own fitness will rise to thoroughbred status!
You've heard the benefits of high-intensity cardio for weight loss, but you're concerned it'll cost you hard-earned muscle. Learn the truth!
Gaining a lot of size leaves little margin for error. Build more muscle with these four tips to super-power your progress!
Pauline Nordin, founder of the Fighter Diet, answers your burning questions about six-pack abs, building big traps, and cheat meals. Watch her new video column!
Deadstop training cuts the ''bounce'' from your reps. Learn how it can help you increase your force output and build raw strength!
If walking to and from your car is your only quality time with the great outdoors, then maybe it’s time to switch it up. Here are all the suggestions you need to take your workout outside. Bring on the tan!
The world doesn't need more people lifting heavy with bad form. Find movements that fit your anatomy, strength level, and goals, and watch your strength go through the roof!
Summer's here, but the goal is to not have to go through a crash course every year. Instead, make fitness a permanent life change.
Muscle Mechanics is a new video series from Pauline Nordin and Jim Stoppani, Ph.D. Get ready for advanced training techniques and cutting-edge fitness advice!
Skull crushers are the only exercise that comes with a warning built into their name. Who would dream of doing this with heavy weights? Officer Jim Vaglica, aka the strong arm of the law.
Sometimes wholesale program changes can do more harm than good. Instead, insert these 18 tip and twists to improve your current program and continue your physical progress.
Big changes to your body and your lifestyle don't come without a shift in your mental attitude. If your mind isn't up to the task, your body will never be. Learn how to strengthen your mind in six steps.
I'm a celebrity and VIP trainer, IFBB Men's Physique Pro, and fitness advocate. I'd like to help you reach your goals by answering your tough questions. Let's get fit!
Don't let the simplicity of weighted carries fool you. This movement has it all. See why you should pick up heavy weight and walk until your grip fails or your legs buckle!
No matter what your physique and athletic goals may be, greater hamstring, glute, and back strength can help. Meet the glute-ham raise, your ticket to a stronger backside!
Advanced bodyweight maneuvers are some of the ultimate strength tests, because trying to cheat will just leave you flat on your back. Meet the front lever, an isometric core massacre that will show you what you’re made of!
The landmine might be the best piece of equipment you've never used. Brush the dust off this beast and prepare for battle with these three exercises!
Tired of being the skinny girl? We've got your fix. Use these four tips to put some lean muscle on your ectomorph body. Get rid of your chicken legs and T-Rex arms for good!
Pauline Nordin, founder of the Fighter Diet, answers your burning fitness questions. Knock out your goals with this hard-hitting video column!
Want to lose weight and gain muscle? Eat clean and lift. Want to do that and walk through life feeling stronger and more confident than ever before? Follow these 10 rules—no exceptions!
The old saying 'muscle weighs more than fat' is cold comfort when you're trying to transform and the scale just won't drop. Here's why you should keep the faith—and keep lifting!
Don't start your day hating life. Launch yourself out the door and get your blood flowing with these morning workouts!
Can’t add weight to your overhead press? You’re not alone. Improving your overhead press takes time and effort. Here are four things you should be doing.
There's a simple but diabolically effective way to bring up lagging body parts or spur overall muscle gains. Hit your muscles once, and then hit them again!
Handstands are more than just a showpiece. They're a fantastic strength skill that pays off in increased strength, balance, and mobility. All you need to start is a wall!
Pauline Nordin, founder of the Fighter Diet, answers your burning fitness questions via video. Knock out your goals with this new, hard-hitting column!
My, what a big program you have. Author Paul Wade isn't impressed. You're spending countless gym hours to look like the Spartans from <i>300</i>, but the real warriors did it with just what the gods gave them!
No matter who you are or what you do, you probably sit too much. You can—and should—try to sit less, but sometimes that isn’t an option. Dr. Kelly Starrett shows us how a few easy tweaks can make all the difference.
Looking to for a new challenge to put in your program? Take a break from the iron and test yourself with bodyweight counterparts. It's time to pull up or shut up!
New workout accessories and training techniques with fancy names may have their place, but sometimes the basics deliver the biggest results. Check out these 10 must-read tips!
Need some training guidance? These three personal trainers reveal how they help their clients succeed. Their moderator? None other than our own Ripped Dude.
Serious physique athletes know to use the right tool for the job of muscle growth. If you have to cheat just to get to the low end of 8-10 reps, stop and read this!
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!
Some of the most difficult strength feats involve no weight at all. To master the one-armed push-up and one-legged squat, you have to dig deep and find new power sources!
Whether you’re working toward a muscle-up or just looking to mix up your upper-body training, dips have a lot to offer. If you’ve been avoiding them just because they’re hard, it’s time to get back on the bar!
I confess, I thought bands were stupid and useless. I was so wrong! Learn what bands are, how they work, and how you can apply them to your training. You won't be sorry!
There’s a lot of power stored up in your hips. Learn to harness it, and you’ll enter a new world of strength and athleticism!
Memorize these important bodybuilding terms, because there is a test at the gym tonight. It's pass/fail, but you have to fail to succeed.
Young athletes are often ambitious, but need a little direction. Follow these seven habits to turn your daydreams into daily life.
Elite athletes have long used barbell complexes to burn fat and increase conditioning. You've never done cardio like this!
If you think a superset is any exercise plus any other one, you need a refresher course. Increase your training density properly, and your reward will be more muscle in less time!
Over the last five years, Skip La Cour has helped thousands of forum posters reach their potential and smash through plateaus. Here are the highlights of this natural bodybuilder's forum thread!
If your rep scheme isn’t getting you where you want to be, then add an additional exercise to snack on after the main course. Rest when you’re dead!
A good resistance training plan doesn't have to be complicated, but it should include a few basic tenets. Find out what they are and how to implement them!
You heard that squatting is a basic human movement. So why are we so bad at it? What can we do? Meet the goblet squat, a movement that can help anyone master squatting form.
Maintaining proper form can mean juggling a lot of thoughts. Don’t complicate it further by obsessing over breathing patterns.
Don't go into hiding this holiday season. Use the extra food, vacations, and winter weather to your advantage! Here's how.
Muscle gain is a scientific process. Learn how your physiology functions to better understand growth and plan for more effective and efficient workouts.
The holidays can be busy, but don't let your fitness fade! These four workouts are quick, tough, and effective!
Insane results begin with your drive and ambition. Take your gains to the next level with this arsenal of content from Dymatize Nutrition.
Those who finish first train for first. Crush your fitness goals with this selection of training and nutrition content presented by BSN.
True strength is the result of hard work, precision nutrition, and smart training. Build it with this collection of powerful content from Optimum Nutrition.
Sure, some workout techniques are hard. But these workout techniques threaten to leave chalk outlines on the gym floor.
Extreme results call for extreme measures. This collection of diets, feats, sports, tips, and more is nothing if not extreme. Take your results to another level!
Weight belts are an important piece of equipment in your training repertoire. Find out how and why to use them!
Do lifting chains work? What’s the best exercise for triceps? A legendary strength coach has the answers.
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!
Do your workouts need a little boost? Try this new method for greater muscle contraction and a bigger pump!
No money for gyms, health food, or supplements? No problem. Embrace simplicity and get ripped—with money in the bank.
Strength training centers around the basic desire to get stronger, and stronger. If you aren't getting stronger, then alter your regimen with these tips.
Training can help you live longer, but these explosive and powerful moves can save your life in an instant.
Need some fat loss guidance? These three fitness pros reveal what they do to stay lean. Their moderator? None other than our own Ripped Dude.
Nobody is perfect: the mistakes we make in our quest for fitness are proof enough. Use these blooper band-aids to get you back on track.
I've written more than 100 fitness articles that have been published all over the world. My goal is to help you get in the best shape possible!
Living Fit: Life To The Fittest! Live Life to the fittest with our full guide to maintaining your peak physique!
Living Fit: Life To The Fittest! Living Fit Product Specials, check them out here!
It's not easy to stay healthy when you're surrounded by chips, beer and beach chairs. These 15 tips can help you get through the summer with your fitness unscathed.
Putting on size isn't rocket science, but you do have to know what you're doing. This simple guide can help you succeed.
Apply these concepts to outgrow your clothes and break your lifting records.
Painful days of office chair-itis are over. Use these at-work tips and 23 exercises to get off your buns and out of your seat.
Tweaks aren't for the weak. In fact, small improvements can sometimes yield big results. Incorporate these tips into your workout today!
Even if you feel ready to begin a body transformation, you may not know where to start. This guide will help you get going and ensure that you're set for success.
Caesar may have been told, "beware the ides of March," but it's much more important for today's presidential hopefuls to beware the effects of an unhealthy lifestyle.
Starting Strength is a classic, one of the best barbell-based training books ever written. Now there's a new-and-improved edition that raises the bar even higher.
Use your head! Train smarter, not harder and your body won’t know when to stop improving after the workout ends.
Sometimes you have to break to build. Become a fast-twitch muscle machine with these 3 habit-cracking techniques. Retire your old ways … with a wrecking ball.
No matter which phase you're in – or if you’ve finished the program – these pointers will help you succeed over the long term.
Conditioning work and bodybuilding don’t have to be mutually exclusive. Here’s how to maintain your muscle mass without looking like you’re in your third month of pregnancy.
I've graced more than 20 magazine covers in the past three years. My nickname says it all: 'The World's Most Ripped Fitness Model.'
Here are the mistakes you must stop making RIGHT NOW – and 4 challenges that can help you get the body of your dreams.
¡Información cualificada sobre ejercicios, nutrición y suplementos que te ayudará a modelar un físico perfecto!
Training with partial movements gives you the benefits of pushing beyond your limitations - without a partner. The result: major growth.
Well, we can't help you live forever. But follow our 18 best-ever health tips, and you might come pretty close.
Safety in the gym is a benchmark for success. So how do you measure up?
Tune in your muscle development with 8 cable exercises for a film-worthy physique!
Sometimes, it feels like you've had 95 percent of a great workout. Which is better than nothing, but still... Here's how to hit the 100-percent mark with 5 different body parts.
Isn't it about time to max out your workouts? Bodybuilding.com's staff members offer their best training tips for accomplishing as much as possible without wasting time.
In this first installment of a new biweekly column, Joe Dowdell, CSCS, of Peak Performance Gym in New York City, tackles two of your questions. He trains pro athletes, he trains celebs...and now he trains you!
Spring break isn't about busting the buttons on your pants, Brainiac. It's about sunshine, letting loose, and showing some skin.
Kris Gethin is your personal daily trainer. Follow him as he takes you and himself through a 12-week transformation. Rest up as Kris talks about common mistakes he sees in the gym and why you should avoid them!
A week remains before the big day, and your physique will be ready to go on the big night. Wait-it's not ready, you say? No worries: Team Bodybuilding.com is here with our best 'break-glass-in-case-of-emergency' strategies.
Have you ever wondered what the big deal with HIT is? We have the answer! Read on to discover the top 12 training guidelines for sensible high intensity weight training! Get the most out of your time at the gym!
A lack of time doesn't need to be an excuse to miss your workout. Brandon Poe is here to show you a fast and easy way to get your back workout in just 20 minutes!
Proper weight training requires more than grunts and gloves, so listen to what Dorian Yates, 6-time Mr. Olympia, has to say about lifting intelligently, using your time efficiently, and getting the most out of nutrition and supplementation.
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!
With our schedules and daily lives getting busier it's hard to find to the time and patience to get in a good workout. Try these tips to get yourself and your attention span back in gear!
Many people don't feel like they're getting the results they want form their ab exercise routines. If you fall into that category read on to see what you can do get more from your ab workout!
Jaime Filer is 16 weeks out from competition and she is aiming for the stars: her pro card! Discover how Jaime builds the perfect workout to get ready to compete and how you can too in part 3 of her contest prep series - Flying With The Phoenix!
Millions of people workout everyday, but very few of them reach true workout success and have fun. Read these 7 reasons why your workout fails and the 7 ways you can solve your workout problems for good! Check it out!
The Biceps Bible is the first volume in the Fitness Bible series. You wanted a guide to hypertrophy and building monster mass that's 100% guaranteed. And now you can stop looking! Check out the Biceps Bible part 2 below!
Wondering why your back hasn't been improving for months and months? Bust your plateau with these 6 training tips that will build your back, guaranteed!
To fully take advantage of your hour in the gym, make sure you are building a strong foundation in your training program. Follow these 8 workout laws to strengthen your body and give you better results. Check it out!
Getting started into teen bodybuilding at a young age is one of the best things you could possibly do. Read on to see the 5 expert tips you need to start off right!
Do you have stubborn muscle groups that refuse to grow no matter how hard you train them? Is it impossible to get a good pump in one of your muscles? Find out how to improve your MMC for better results!
Do you have the same fitness routine day in and day out? You could be hurting your results! Use these training tips to shock your body and reveal your best physique yet!
Is your success in the gym failing? Here are 5 innovative tips to help you find your own link and place in the gym. Use these and beat your fitness goals!
Here are 6 quick bodybuilding tips that you should live by. Pay heed to these and you are going to be on the way to success... Use these for faster results!
It's just a simple fact that more muscle is possible by training less... long term. But don't confuse less with easier. Here's a look at why and workouts to get you there.
If you want to transform your body, everything you need to know to succeed is right here! Check out our new features and transformation articles to help you lose weight and get fit this year!
Workout success lagging? Here are 11 sure-fire training & nutrition tricks to use in the New Year so you can enjoy greater bodybuilding progress.
Gathered here in one location, you can find all of Anthony's helpful tips on training, modeling, nutrition, and more. David Robson has interviewed Anthony many times to bring you expert advice direct from the industry trenches. Learn More...
Are your results declining even when doing more? You could be experiencing a recession in your training economy. Find out how the problem starts and how the following principle will get you back on track.
Your performance will increase exponentially once you get off the dated mindset of 'no pain, no gain'. Below are a few key points that I have seen proven and will make the biggest difference in your training. Learn more.
How should one alter their workout routine if they are not growing? If you are frequently hitting the gym and not making progress you need to step back. Breakthrough the plateau with these great tips for success!
A major cornerstone for sporting success is an optimally performing physique, and this involves fat reduction and muscle development. The following tips provide a common sense approach to your fat loss and muscle-building goals. Learn more.
Being balanced is not something that bodybuilders are good at turning on or off and it doesn't happen over night... Use the following experiences and workout secrets for an amazing workout!
In this third episode of his podcast transformation series, Dan Gastelu do some eating process review then jumps into the topic of the Exercise Factor! Start listening now!
We all know the basics of bodybuilding but at times we forget a few details that can make all the difference. Here are 60 short reminders to get you to the next level in your quest for transformation.
All the reported reasons for dropping out of a new program boil down to the fact that when faced with adversity, people revert back to their bad habits. Follow these 8 strategies to form the habits you need to achieve your training goals this year.
Looking for muscle-building tips? Here are eight quick tips for building more muscle mass. Have a look through and see which ones you can apply to your training and see the results follow. Learn more.
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.
Welcome to my 8 F's that equal an A in weight training! Here are the tips and the tools to build sleek and sexy mind-blowing muscle! Use the following weekly schedule and 8 powerful tips to help you build your best body!
Believe it or not, the same personal organization and time management that helps you succeed in school is also important in bodybuilding. Find greater muscle-building success with these 9 important tips!
Six-Time National Champion Bodybuilder Skip La Cour reveals the organizing principles of powerful mind, nutrition and training habits that will take your bodybuilding and training efforts to the next level!
The first thing you must realize is you didn't put that extra weight on overnight, and you are not going to lose it overnight either. This is going to take some hard work on your part.
Many people don't realize how easy it can be to be a bit more active throughout the day by doing simple things... Try these simple ideas over a 4 week period and you will look and feel better about yourself. Try them now!
Here are 20 ways to give you the kind of health that will make you feel like a million bucks, even if the bottom of your couch cushion still doubles as your ATM! Try them now.
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 abs anatomy descriptions, exercises, and a fully loaded workout plan!
A Thanksgiving meal can run you thousands of calories if you really enjoy yourself... If you are interested in training during the holidays when a gym is not available then the following exercise tips will be just what you need! Check it out.
We've all been there before, the breaking point where working out begins to be a chore. Boredom in the gym can easily ruin your workout and potentially the whole day. Here are 4 tips to breathe life into your dying workout routine!
Anyone who is serious enough about improving their body can wake up 30 minutes early or not watch T.V. three to five times per week. Stop making excuses and try these great fat burning tips now!
I had the chance to interview bodybuilding legend and Labrada Nutrition Founder and CEO Lee Labrada. In this interview, Lee discusses advanced training techniques and provides his Professional expertise of over 30 years.
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.
Training mistakes can lead to a frustrating lack of progress. In this article, I hope to identify and offer solutions to a number of common mistakes made by new and sometimes not so new trainers. Here is a list of some common training mistakes.
Do you truly know how to build muscle quickly without drugs, supplements, etc? Here are a few simple tips to show you - the skinny guy - how to build muscle and gain weight quickly. Try them out...
After seeing quite a few people not using proper techniques in the gym when training, I felt the need to point out 3 improvement delays in the gym. Get three great tips to improve your time and results in the gym right here!
I will share how I live my bodybuilding life from a practical standpoint. Here are some great tips and motivations that have worked for me and hopefully can for you too. Get motivated right here!
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
The difference between having a well-developed physique or looking like a guy that 'works out once in a while' is in your applied training knowledge. Here are 6 training secrets from the best. Apply these and see if they work for you!
Vince Gironda was famous for saying, Bodybuilding is 80% nutrition! But is this really true? I've put together some ideas about the two and why they are both very important, although maybe at different times. Find out why...
Milos Sarcev is back with another episode of The Fit Show. This week Milos shows us his hardcore training style.
Have a look at the sure-fire tips below that are based on Scientific Principles. They have always been around, but are not followed by the majority of weight loss programs these days. Try them and see if they work for you.
Your whole life could dramatically change for the better by switching your workout time from after work to before work. Here I've listed 5 reasons to get up a little earlier and workout in the morning. Read for more...
I have put together a list of 30 strategies for you to try on your quest to improve your nutritional, physical, and psychological aspects of fat loss. Read on to see what they are.
This article is about the subtleties of program design. And specifically, how to find the perfect balance between two inherently conflicting principles of resistance training- specificity and variability.
Many people aren't satisfied with several aspects of their workouts. Why not change that? I am going to share with you six surefire ways to make sure you never have a bad workout again! Check it out.
Here are six common mistakes people make when training and why they are probably not making any gains even after training for a very long time. See if you are making these common errors.
Below are seven simple tips that are easy to implement and will quickly help you take your training efforts to a higher level. Read on to improve your training goals.
Are you getting everything you can out of every single rep you do? Work out smarter, not harder, to achieve maximum results! Learn great tips right here!
The following are some often overlooked training tips that might just help to hasten ones training progress. Find out how...
There are many factors that go into the perfect workout, and I'll break them down to you so that you can be sure to get the most out of your training, equating to more strength, more mass, and a better reason to hit the iron every day!
Check out these awesome training and nutrition tips from professional sports players.
In the following article, I will share some quick tips with you to boost your training and nutritional success when it becomes inevitably boring: during the winter...
In the following article, I hope to point out the mistakes most training programs make, and what you can do to rectify them. My aim is not to completely alter your training style, or to mold you in a certain way, but rather to enhance an existing...
When the average American watches an average of 171 minutes of television a day, how can they find the time to workout? Learn how to make time for you!
What can you or I do to maximize gains and avoid all the setbacks on the road to progress?
These amazing ten tips will help you lose the fat and keep it off!
While I have seen pretty much everything imaginably wrong in the gym there are a few common mistakes that are easy to correct that many people do.
One of the most heavily debated topics in bodybuilding and weightlifting in general is the concept of form. The key? The Vector-force diagram. Learn why...
Realizing that everyone does not compete in fitness, I have put together a few tidbits for the rest of us. Getting in shape should not be a horrifying experience...
Impress your friends! Impress your family! These unique training tidbits will improve your training, health and nutrition knowledge instantly!
The importance of developing a good foundation can make or break your bodybuilding career. The key lies in your choices of exercises, nutrition, supplementation and recovery. Learn why.
If you are looking to make some positive changes in your life in 2004, you need to read this exercise tips for success. From the top professionals in the industry!
Learn the purpose and advantages of training with the Reverse Pyramid Method and fifteen rules that will lead you to success!
What if I told you that I had the perfect training program? Would you be interested? Conversely, what if I told you that I had the imperfect, less than ideal training program. Which of the two would you be interested in? The former of course! Learn all about the IMPERFECT TRAINING PROGRAM.
More and more people are using functional training, and some argue it's the only way to train. The purpose of this article is to give people an understanding of what functional training is, and what it does and does not do.
If you have been exercising for 30 days or more with the goal of LOSING WEIGHT with NO visible results (your measurements/body fat/weight) chances are, you are not working according to your body type. Learn how to train for your body type!
This article does not refer to professional bodybuilders, but rather the swelling population of overweight, undermuscled individuals whose health has suffered as a result of demanding work schedules. Learn how to change this!
Warming up, a phrase loosely thrown around by trainees across the world. A proper warm-up can go a long way in increasing the bodies ability to perform. Learn why most people don't warm-up correctly and how to fix it!
Welcome to the omnimorphic training guide. Here I'll be outlining exercises, routines, diet, little tips and tricks, and pretty much everything the omnimorph will need to achieve optimal success in the gym. We're starting out with mass building. This won't be some science manual like many other articles.
While utilizing Hypertrophy-Specific Training techniques, our goal is to present the muscle with a growth promoting stimulus at the moment the muscle is physically susceptible to microtrauma. When is this exactly? Find out here.
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!
Training like a man isn't for everybody. I know that. Most, in fact just don't care. Fortress doesn't dislike you if you don't train like a man. He'd just like you to understand where he's coming from. And stop tying up the power rack, for God's sake! Guys like me are a different breed. Not better, different.
Wouldn't it be great if you could get rid of that excess fat on your stomach or tighten up those hips and thighs? How many times have you tried diet and exercise to target your trouble spots only to see slow or no progress? Learn how to target those trouble areas and get rid of excess fat!
Weight lifting, much like real life has rules by which you should live by if you wish to live properly. The 10 commandments set out by God are also similar to the 10 commandments I am about to speak on; if you follow them properly you will meet a higher power, which will be yourself after following these commandments.
Nick Nilsson's quick tips will help you get the results you are looking for from your training no matter what your goal.
Nick Nilsson's quick tips will help you get the results you are looking for from your training no matter what your goal.
Nick Nilsson's quick tips will help you get the results you are looking for from your training no matter what your goal.
In fact, the following 5 suggestions enabled me to help a 37 year old elite jui jitsu competitor to increase his lean body mass by over 20 pounds during a 15 week training cycle in 1997. Use these methods religiously and you'll start to obtain similar results for your clients! Learn how it can help YOU!
Many people tell me they hate to exercise. For the most part, these people do not think exercise is fun, it's a chore. Learn how to make it fun with these 7 great tips!
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!
Bodybuilding.com and BetterU have teamed up to bring you the most up to date research. Check out these sample e-books and learn how to build a bigger butt and all about exercises you have never heard of! BONUS: Four other e-books brought to you by Bodybuilding.com.
Get better results using the following 4 techniques: Small Ball Crunches, Back Blasting Deadlift Rows, Chain And Plate Side Delt Laterals, and Seated Hanging Leg Raises. These variations of basic exercises are guaranteed to get you better results than ever before!
You want to grow? You want to add more muscle to your frame? Follow these 8 easy tips and watch your muscle gains explode!
Once a mistake is made, there's nothing one can do to reverse the mistake. It's a done deal. What if I could do it all over again? What if I could use a time machine and warp myself back in time? Check out these 30 tips that beginners make and how to avoid them!
Believe it or not, science has suggested ways that you can (safely) get much more of a hard, ripped, physique much faster than you would previously have thought possible, without steroids. Learn how!
Learn how understanding the importance of energy systems can help optimize your training regimen and much more!
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.
Do you sometimes have to really think back to remember if you worked out today? My definition of this condition is taxation without representation. This occurs when we trainin vain. We don't push ourselves to stimulate new growth or realize new gains.It's easy to fall into this trap.
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!
Are you tired of not making any gains? Learn how adding 1 pound a week can help you set new personal records and improve your ego!
I've been training for more than 13 years and I've made mistakes. I want to help you avoid making those same mistakes in your training. It could save you years of frustration!
Looking to get better results from your training, but not sure where to start or what to change? These powerful tips can help you get on the fast track to meeting your goals!
Take all the stimulants you want, but without a calorie restricted diet and a consistent exercise regimen, stimulant supplements do little more than raise your heart rate while you sweat a lot! So, whether or not you choose to take stimulants, make sure you have all these basics of fat loss down first!
Only resistance training that is high in intensity, utilizing 8-10 repetitions, heavy resistance and a maximum of one minute rest between sets will maximize serum testosterone and growth hormone levels, thus allowing for successful recovery, adaptation, and muscular growth.
10 tips. Is that enough? I consider the topic of weight training and doing it properly and I think of volumes of material, but I will do my best to condense what I consider the most important things into one article. Here goes.
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!
Taking into account these considerations will help an individual design a safe and effective plan for weight loss. Although summer is just around the corner, there is no better time then the present to draw into the fitness lifestyle.
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.
One of the biggest mistakes people make when trying to get their bench max up is training with lots of sets and reps! Learn what you need to know to improve your bench!
I want to share with you the ultimate aerobic activity that most anyone can do. It only requires one to MOVE to get fit in the shortest amount of time and a little ingenuity to keep it interesting. Race-walking!
When it comes to strongman competitions, every competitor has events that he/she is stronger at or weaker at. Learn what to do to bring your lagging body parts up to size.
Over the years I've learned how to get the job done despite lingering injuries. Usually, it's simply a matter of swallowing your pride and doing what your inner voice is telling you to do. Learn the secrets I use to deal with them!
We must use our intellect to override instinct to reach results. The body can only be FORCED to get more muscular, while our instincts simply tells us not to. Learn why!
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!
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!
Squats belong to the exclusive club of compound movements that trigger growth you could never replicate by diddling around with isolation movements only. Don't get me wrong, there's a time and a place for isolation, but when you're looking to build a foundation of raw power and mass, compound movements are unbeatable.
Learn how middle-aged NFL players stay in great shape and keep playing beyond their time? It's the anaerobic exercise they perform during practice that does the trick.
A pyramid set typically begins with a light to moderate weight that can be lifted with good form for 10 to 12 repetitions. Learn why this technique works so well!
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!
Learn the top 10 keys to physical progress from Matt Danielsson. From consitency to listening to your body, learn them all!
I cautioned you early on that I shoot from the hip; be ready to duck. Your head and heart are in the right place, the menu is in order and the work is about to begin!
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!
Regardless of how you train, one thing should remain consistent: intensity. Learn why!
Let's focus on the REAL issue - does the gym measure up to your needs? Can you get a good, brutal workout here? Learn what to look for when choosing a gym!
Learn how changing your workout routine can help break a plateau and get huge gains!
Learn that no one is perfect and why some choose to quit rather than train to succeed!
If you want boulder shoulders, huge mounds of flesh with thick-ass Paul Dillet veins running through them. Three monstrous heads each with their own personality and sense of humor, then keep reading!
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!
Some of us have seen times, when paying for a gym membership is not always easy. Here are tips on how to train and stay fit on a budget!
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.
It stands for: Specific, Measurable, Attainable, Realistic and Time-Constrained. This same test can be used to help us identify a good goal.
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!
Blaring music, dumbbells clanking, people chattering, weights dropping to the floor, workout partners shouting at one another. Learn how to overcome all of these distractions!
I get bombarded with e-mails from all over the world, from Japan to Argentina, and it's really interesting to see how small differences there are! There are some more specific questions that inevitably pop up from time to time. Here are a few of them!
Learn why spotting is so important and why it is so hard to find and keep a great spotter!
This article will take a look at the importance of building the chest, the most effective lifts and approaches for maximum muscle stimulation and growth.
Learn the top 10 lifting rules on how to keep proper form and keep the intensity!
Try these workouts from the top powerlifters in the sport, if you can!
Hardcore is a no-quitting state of mind, the time of mentality that only true gym warriors can hope to posses.
I began weight training 3 years ago and transformed my physique from being on the slender side to a very toned and defined body, without looking masculine. Here are some of my best tips on health & fitness!
Are you trying to design a workout program? But cannot find anything, anywhere about how to make an effective workout. Look no further!
How come your lower legs still look like straws, while the quads and hamstrings seem to be up to par with the upper body? Learn why and how to fix it!
The gym attendent told me not to go over there but I did and he said 'I'm going to kill you if you don't get the hell out of here. I'll kick your ass.
When you spread your lats, its ok if they stick out a little, a little, get it, a little. When I hit a spread, it is going to be like a tidal wave hitting the crowd in the face, a big slab of granite etched out that comes off the stage and engulfs people and things like the blob, just scary.
Traveling means waiting and waiting and waiting. Learn how to stay in shape on the road or in the air!
Learn the secrets on how to train correctly from abs to shoulders.
While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. Learn the detailed secrets!
Before a new building can be erected on a site where an older building exists, the older building must be demolished first. Learn how your behaviour will be base your training!
Have you tried all of the products in the ads but with limited success? Are you confused as to what method is best for losing body fat? You are not alone.
Everyone goes on about how training heavy is the name of the game, and doing anything but going as heavy as possible is a waste of time. Learn what the truth is!
As a certified personal trainer myself, I have noticed over the years how hard it is for a certified personal trainer to make it in a small town/city. Learn how to make it in your small town!
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.
The correct form for the bench press requires that both your feet are touching the ground and your glutes, as well as your upper back remain anchored to the bench. Learn how to do the bench press with correct form!
Are you working out day after day and just can't seem to find the motivation? Learn the secrets Mike uses to keep motivated!
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.
When time is short and you feel up to it, give these three quick exercises a try!
What will you do better next time? How can you be better next time? We all need to answer these questions and more as the off-season begins.
Learn just how far the body goes to fight off the muscle we so desperately try to obtain.
In fact, I could end this article with that said (some of you probably wish that I would.
Unfortunately, there is a whole bunch of machines put together by people who either have no clue of biomechanics, have a complete disregard for the customers except for their wallets, or a combination of both.
Well, to help each of us find our own meaning of life (besides Monday night football), we use names and labels. We have names and labels for everything in bodybuilding.
This might not seem like a very big deal - I mean, hey, just grab the barbell and hammer it out, right? Not so. In fact, the rep is just as important of a variable as any other factor when you're working out.
The pros routines aren't right for beginners, intermediates or even a lot of advanced trainees. Learn why!
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.
Research has shown that people who were very active athletically as a kid will be more prone to injuries then others who start out at an older age. Learn how to prevent it!
The reason I bring this up is the constant queries I receive for programs that don't require a weight room and that can be monitored by the coach or done at home.
Look through any health and fitness magazine and what will you find? An article on how to create a flat toned midsection. The problem is how many of you obtained that elusive hard midsection?
Bodybuilders worldwide tend to make very similar mistakes. I've done my share of both American and European gyms, and for some reason people seem to be falling into the same traps regardless of geographical position.
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.
Learn the keys to achieving your goals with a bodybuilding checklist!
Time for a little checklist of do's and don'ts to make sure you're on track!
There are a lot of reasons, one is because having that godlike chest is one of the most intimidating things a person can have.
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.
There are many details you want to make sure to get right in order to get the diet as effective as possible.
Being part of the human culture, we all belong to various groups and organizations that reflect our personal beliefs and ideas. They give us a sense of identity and belonging.
The iron you lift shrinks in size yet moves with increasing difficulty as its weight is compounded by its echo from across the vast gym floor; a flea on a big dog's back.
Find out the top ten bodybuilding habits that we acquire over time and see if they compare to yours!
There are many different ways to build muscle, and it's up to each individual person to figure out which work for them, but make sure you are aware of all the options that are available to you.
Food supplements are supplements and not nutritional replacements and should be used in addition to regular food not instead of it.
Unfortunately, yesterday's "day-of-rest" was not a very restful one. However, I feel good enough to start this last round of workouts...
If you are middle-aged or older, or planning on becoming a fit middle-aged adult in the future, it's critical that you exercise all three muscle fiber types-slow, fast, and super fast.
Have you ever heard someone say to his training partner "get your mind right" before a set? That's what I mean by having a certain mind-set.
Static reps are done by holding a weight in a fixed position, usually fully contracted, for an extended period of time.
Always try to do more each workout! Don't settle for less than one additional rep per workout. Rest two to three minutes between these sets.
Get some training recommendations from Richard and Diane and learn about diet, goal setting, and sticking with it...
You see, you need to set goals and keep to them.
Everyone has a person who motivated them into lifting. Many of us would say Arnold because his physique is something we all wanted.
By performing the movement correctly you will have greater gains than just by throwing the weight around.
How come it was Dave Draper achieving such an unusual feat? Because he's recognized as a major figure in the sport of bodybuilding and he's now firmly back in action in the iron scene after a prolonged absence of almost 15 years.
Perhaps the single most important component to a successful bodybuilding endeavor is the training partner. In this article I will give you a few ideas as to not only be a good partner but to pick a good partner.
Bodybuilding techniques were developed to compete against the plateau, the sticking point and/or the proverbial wall. Bodybuilding techniques are basic resistance training regimens designed to specifically increase muscle mass.
Proper nutrition and exercise are the keys for great GAINS!!!, but what happen when you reach a point of not return in your powerlifting or bodybuilding career and you don't have an idea of how to break this Plateau.
Damn it. Something's really wrong here. That last warm-up set felt like a working set, and now the weight that should allow an easy ten reps feels like a ton of bricks.
Are people calling you a gym rat? Here are ways to get better results without spending your whole life in the gym. Get in, get out and GROW! Here are 12 tips.
If you are one of the many avid lifters who train on a regular basis, then you should be well aware that muscles require a "shock" in order for them to grow. Here is the lowdown on Drop Sets, Super Sets, Giant Sets and Forced Reps. GROW!
This article, the first of several, contains just a few tips that can help with your endeavors to be the best you can be. Some relate to training, some nutrition and some supplementation. Perhaps you'll pick up something that will help you, perhaps you won't.
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.
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!
Warning! This is hardcore info. If you are offended by profanity, perversion, or anything like that then check out some other articles.
I continually try to find a competitive edge whether it is nutrition and supplementation or some type of plyometrics that I could punish myself with.
Learn about the layout of your training program and how bodybuilding is NOT a one size fits all sport!
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.
Currently in any gym in the world, a person can walk in and find a lifter, regardless of gender, weight training with an unrealistic weight; throwing the weights around instead of focusing on form and maximum muscle contraction. The purpose of this article is to hopefully, avoid some of the common pitfalls regarding weight training for muscular development.
In this article, I will talk about the "rules" I have defined for my training. These rules I use to govern my training regiment.
Lose Fat & Promote Strength And Muscle!*