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Muscle Building and Fitness
Garage Gym on a Budget
in Muscle Building
Equipment Needed for a Garage Gym on a Budget Building a gym in your garage doesn't have to break your bank. With some shopping frugality you can put together an at home gym that will last for 10 years at the cost of a 1 year gym membership. The first thing…
The 7 Minute Workout App - Can it Really Replace a Full Workout?
in Muscle Building
Can a 7 Minute Workout App Really Replace a Full Workout? When I got a new phone recently I figured I’d try out some of the new fitness apps. Why not try to use technology to make my workouts easier, right? The one app that stuck out to me was this 7 minute…
Thinking about changing your protein powder?
Considering Changing Your Protein Powder? You probably just assume that protein powder is beneficial, right? I’m not the one to tell you that it’s not, but which product are you currently using? Whey…
5 Reasons You Aren't Building Muscle
Working out but not building muscle? This may be why. If you’ve just recently decided to put yourself on a muscle building program but are not yet seeing the results that you had thought you would…
Strength Training for Muscle Mass
Strength Training: Key to Weight Gain and Muscle building There are three variables that are required to define the term workout: Volume, Intensity and Weight. One can't define the exact stats of how…
Avoid these 5 Common Bulking Mistakes
5 Simple mistakes people make while bulking Leading a healthy lifestyle is no easy accomplishment in the modern world, as we live a markedly different lifestyle from that of our hunter-gatherer…
You can still get BIG on a Tight Budget
How to Build Muscle on a Tight Budget At the start of 2013 my long term partner and I split up and she moved out the house. This meant that things were going to be a lot tighter for me financially…
Building Bulk: Five Easy and Killer Post-Workout Shakes
Building Bulk: Five Easy and Killer Post-Workout Shakes Editors note: The emphasis of this article is quick, easy and nutritious protein packed shakes for post workout recovery. These post workout…
A great workout starts with a great warm up
A great workout starts with a great warm up There a few different types of people when it comes to warm ups before strength training. There’s the guys who walk into the gym off the street and just…
How to get fit on a budget
How to get fit on a budget You don’t need a gym membership to get fit The fitness market is like any market, a place where capitalist conglomerates sell products that consumers want, not need. So…
Three-fold attack for Six Pack Abs
Three-fold attack for a six-pack One of the many things gym goers up and down the country still fail to grasp is how to attain that holy grail of aesthetic perfection – the elusive six-pack, or in…
6 Reasons Why You're Not Building Muscle
6 Reasons Why You're Not Building Muscle Increasing strength and adding muscle mass is the most common fitness goal besides losing weight. But quite often, many guys (and gals) in the gym are not…
Strength Training for Beginners
Just Do It: 6 Easy-to-Implement Tips When Starting Strength Training So, you’ve decided to finally begin working on a lift routine? You’ve got your weights in your hand, and you’re ready to go – or…
Best Training Split for Bigger Muscles
A training split is the term given for the weekly routine a weight lifter sticks to, in terms of which muscles they'll work together in a session and which day to work them. We will discuss two…
Shocking Study: 20 grams of protein for maximum muscle benefit
For years I have advised bodybuilding and strength athletes to consume about 1 ½ grams of protein per lb of bodyweight per day. Typically this is divided into servings with roughly 40 grams each.…
German Volume Training for Bigger Muscles
German volume training was first introduced by Germany and made extremely popular through Rolf Feser, the former head coach of weightlifting there. Vince Gironda, one of the smartest bodybuilders…
How Does the Fittest Person in the World Train?
To answer that question, you first have to buy-in to what it means to be fit. Fitness can be defined in various ways, but most would agree that good overall fitness is usually indicated by an…
Body-weight Exercises for Busy Parents
Your average parent seldom has enough “me time” to just relax a bit with their significant other, let alone devoting themselves to an exercise regime, weight loss program or having a personal trainer…
Optimizing Chest Development Through Pectoral Angular Science
Optimizing Chest Development Through Pectoral Angular Science By Ivan Blazquez, M.Ed, B.S., ACSM, NGA/IFPA Pro Natural Bodybuilder, Triathlete Introduction When it comes to achieving optimal pectoral…
Change up your Workout Routine to Build Strength and Endurance
Simply being more active, whether it’s through an aerobic exercise or through strength training, can build up your endurance. When someone is just beginning to build endurance, it’s a matter of…
Building Maximum Muscle – Supplementation
Anabolic Surge Series: Building Maximum Muscle – Supplementation by Jim Brewster There’s always some debate when it comes to supplements. Do they work? Do you really need them? Proper…
Building Maximum Muscle Nutrition
images/muscle-building-nutrition.jpg Building Maximum Muscle - Nutrition By Jim Brewster - Part 3 of The Anabolic Surge Series: When it comes to getting the best results, the correct timing and…
High-Intensity Interval Training: Less is More
High-Intensity Interval Training: Less is More By Ivan Blazquez, M.Ed, B.S., ACSM, NGA Pro Natural Bodybuilder, Triathlete Introduction Weight loss, in particular, fat loss is a very common goal…
The Anabolic Surge Series - The Workouts
The Anabolic Surge Series-Building Maximum Muscle Part 2: the Workouts by Jim Brewster Training Frequency, Set Totals and Recovery Anyone who's ever read any of my articles knows how much I talk…
The Anabolic Surge Series – Building Maximum Muscle
This article is part 1 of a 4 part series which will cover all aspectes of Muscle Building from diet to workout. Be sure to read them all! Pretty much anyone who's ever picked up a weight has done so…
Surfing – The Ultimate Upper-body Workout
As the summer approaches, we’re all looking for ways to keep up our training, without spending hour after hour in a gym. There’s nothing worse than sitting on an indoor bicycle at the gym or running…
Top 5 Exercises for Joint Pain
When struggling with joint pain, the last thing most people think would provide relief is exercise. In fact, many individuals feel that exercises for joint pain would actually exaggerate the problem,…
How to get Healthier Every Time You Walk
Did you know that the way in which you walk is indicative of longevity? This is according to The Journal of the American Medical Association’s January 2011 issue. The conclusion was arrived at after…
The Top 5 Men’s Fitness Myths
The Top 5 Men’s Fitness Myths Ever since the first caveman lifted a boulder to obtain a ripped six-pack, men have tried almost anything to achieve the ideal sculpted body. Time passed, and several…
Improve Your Running Stamina
Improving your stamina is of utmost importance if you want to get the maximum out of your training sessions and still enjoy the workout. Good stamina is key to athletic performance and excellent…
The Monday Morning Man’s Chest Routine
It’s mid-January and you know what that means - every woman on planet earth has limited her menu to lima beans, white rice and non-fat milk. Because after all, it is Resolution Season. But not you.…
mTOR - Key Protein in Muscle Building
(NaturalNews) The latest science has proven that a special protein called mTOR (mammalian target of rapamycin) holds the key to muscle building and rejuvenation. Dysregulation in mTOR pathway leads…
2 Steps to Start a Running Program as an Overweight Person
Beginning a running program as an overweight person can be tricky. In fact not all people should run—even if they like to do so. Running is a cardiovascular exercise per excellence and require lots…
Finding the Right Fitness Trainer
Although one of the most common reasons people turn to personal trainers for assistance is because they’re beginning an unfamiliar workout program, hiring a personal trainer can help you meet your…
Kettlebell Fitness
If you haven’t yet caught on to the Kettlebell craze for your fitness regime, you’re missing out. Despite the odd name, Kettlebells have nothing in common with either coffee or churches, but rather…
3 Surefire Ways to Build a Paramount Posterior
3 Surefire Ways to Build a Paramount Posterior Nothing promotes self-esteem better than a rounded, rock-solid pair of glutes, but are you doing the right things to get them? You eat all your peas and…
Metabolic Cross-Fit Training
As a professional natural bodybuilder, my training approach is nothing short of intense. Now while I focus more on weekly consistency, I will have 1-2 workouts that are insanely intense and are…
The Repetition - The Best Rep for the Best Results
The Repetition - How to Preform The Best Rep for the Best Results It's easy to focus on advanced training principles but it's just as easy to look past the basics. This is something I see all the…
Get Super Ripped with Super Sets
In a recent workout, I realized that super-sets are common to many, but the manner and context in which they are performed can be different, thereby leading to different results. I recently performed…
Amazing Workout with Bands
I use bands all the time and get an amazing workout. The diversity of exercises you can do with one or a few sets of bands is absolutely incredible and all you need as a little space and a few solid…
How to Get Back into a Running Program
images/running-program.pngHow to Get Back into a Running Program Many of us have running in our history. In fact, we often refer to it as something that we "used to do regularly", rain or shine. What…
How Treadmills Can Help Build Muscles
The reason why most people start running is to build muscles. I myself started running to reach this exact target. At the beginning, I used to run on flat surfaces in the park. Soon after, I started…
Mirror Muscles - Five Reasons Looking in the Mirror is Destroying Your Fitness and Physique
Are the mirrors in the gym actually hurting your workout? Why are there so many mirrors in the gym anyway? Find out the 5 reasons why mirrors may be ruining your workouts.
Accelerate Fat-Loss with Antagonistic Muscle Group Post-RT Cardio
Most people know to perform cardio after weights, however, did the mode of cardio ever cross one's mind as being a potential additional factor in one's fat loss goals?,,, All in all, this new…
Drop Sets
Drop set can be done with barbells, dumbbells or machines. You set up 3 progressively lighter bars/dumbbells or use the machine's weight stack pin, take your first working set after warm-ups to a…
Whittle Down Your Waist: Proven Ways to Flatten Your Belly
My approach to whittling the waist is simple and is just that, to decrease the circumference of the waist. This I have found is actually easier than getting a 6-pack. While the 6-pack is a nice thing…
How to develop a Six Pack
You should ask yourself why you are willing to spend hours doing cardio, perform multiple sets and reps in the weight room, and participate in every kind of group exercise in the world, but not spend…
How to Go From Regular to Ripped
This article will teach the fundamentals of getting cut and ripped. ,,,, the main idea is to get one to lose bodyfat while sustaining and building lean and hard muscle. I have always believed that…
Bring Up Your Biceps
What's the first muscle people want to develop when they start training? Some might say the chest or even the lats but my money has to be on the biceps! It's not the biggest upper arm muscle and in…
Rest Pause Workout Technique
Of all the intensity techniques out there, I have two favorites: drop sets and rest pause. Drops are a lot of fun and can take a normal set and turn it into a brutal one but they have one major…
Unique Movements
Unique Movements, the Uses of a Power Rack and Exercises you Should be Doing! by Jim Brewster
Extended Set Techniques
The concept of progressive overload is one of the most important in bodybuilding. There are different types of progression – the most basic is to add weight to the bar when you can hit a certain…
Supplements - The Great Evil?
Lately, it seems like supplements are coming under attack from all sides. Just this morning, I listened to a video from an “expert” about ab training who made ridiculous comments about how dangerous…
Bring Up Your Chest
Excellent Muscle Building Chest Workout: The chest may seem simple, but in reality it is a large, complicated area. When training the chest, you have to insure complete development: overall chest…
20-Rep Squat Routine
The 20 rep Squat is without a doubt one of the most demanding exercises you can do. You will definitely know what pain is all about after one set of these! by Jim Brewster
Competing in a Running Race
By Shannon Clark So you may be looking for something to motivate you to keep getting out of bed in the morning and get to your cardio workout. A race, whether it be a 5-K, 10K, half marathon, or…
Using Water to be Dry on Contest Day
It seems like everyone who has competed once or twice is willing to tell you how to come in ripped on contest day. Dr. Joe Klemczewski is a WNBF Pro and has graduate degrees in health and nutrition.…
Training for Power & Definition
It seems a lot of people want the ripped abs and the power to go with it. In this article I will show you how I compete as a powerlifter and look like a bodybuilder. I have been lifting now for 14…
Train Like a Beast - The Legs!
Train Like A Beast Muscle Specific Hypertrophy Workouts By: Derek Charlebois B.S. CPT Specialized Leg Hypertrophy ProgramStructure and Function: Muscles of the Thigh The Quadriceps (Quads) The…
Train Like a Beast - The Chest!
The pectoralis major is the large fan-shaped muscle covering the anterior rib cage. Some people are confused about this muscle as they believe there is an “outer” and “inner” pectoralis muscle. This…
Train Like a Beast - The Delts!
Train Like A Beast—Muscle Specific Hypertrophy Workouts By: Derek Charlebois B.S. CPT Specialized Deltoid/Trapezoid Hypertrophy Routine Structure and Function: Muscles of the Shoulder and Scapula…
Training for your first Bodybuilding Competition at any age
Training for Your First Competition at Any Age Step 1: Deciding to Compete by Scott “Old Navy” Hults, NFPT-CPT FAME WNSO, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA and OCB Contest Judge…
Time for More Muscle
Almost every article, book, or study you read, about building muscle has one thing in common. They all attempt to single out one key factor that will result in the attainment of more muscle. Among…
The Truth about Abs
You’ve got abs. In fact, if you workout well and consistently, you probably have considerable ab strength. You don't see them because they're hiding. They're ducking behind your fat layer and can't…
The Seven Behaviors of Highly Successful Athletes
The Seven Behaviors of Highly Successful Athletes By Charles Staley Director/CEO www.EDTSecrets.com The Seven Behaviors of Highly Successful Athletes There are many behaviors which lend themselves to…
The Right Cardio Prescription to Get Shredded
Like diet fads, appliance colors, and bell bottoms, the decision to include mega-loads of cardio or hardly any at all swings through the bodybuilding culture like the pendulum of a clock. Those in…
The Repetition Range Selection Process
"It is easy to suggest that a particular rep range, say 6-8, will influence muscle hypertrophy, while 3-5 will result in a strength increase, or that a high-rep range is ideal for improving muscular…
The Physics of Bodybuilding
Scientist have theorized about the possibility of a parallel universe that exist beside our own where the laws of physics as we know them do not apply. While this may not be true of the universe, it…
The Perfect Workout
The Perfect Workout by Blake Selby, AFAA Certified Personal Trainer I used to wonder if I could formulate a workout training system that would yield “perfect” results. The truth is that no matter…
The Hidden Power of Behavior Based Training
The Hidden Power of Behavior-Based Training By Charles Staley Director/CEO www.EDTSecrets.com Before a new building can be erected on a site where an older building exists, the older building must be…
The Heart Rate Handbook
What Is Heart Rate Training (HRT)? As you may have guessed, heart rate training is tailoring your workouts and performance based upon your heart rate. Believe it or not, you're already sort of doing…
The EDT Fat Loss Solution
Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise substitutions if equipment or injury…
The Dreaded Plateau
Adaptation - Avoiding the Dreaded Bodybuilding Plateau! Ok, so you've been hitting the weights pretty hard for awhile now. At first you made some significant gains but results seem to be coming…
The Compound Solution for Small Arms
The Compound Solution for Small Arms By Strength Coach Mike Mahler Ah, the eternal quest for big guns. Ask any new male trainee what their goals are with training and chances are strong that you will…
The Cheapest Anabolic
The Cheapest Anabolic By Iron Addict: I know there are some people on this board that are dying to add some serious mass to their frame. Want to know the cheapest and MAYBE the most effective way?…
The Art of Getting Big
The Art of Getting Big By Steve Colescott Admit it - SIZE MATTERS Most of us guys want to be big, Big Chest, Big Biceps, and Big Legs to support it all. But how do you get "BIG", especially if you…
Anabolic Steroid Abuse
National Institute on Drug Abuse Research Report Series Anabolic Steroid Abuse What are anabolic steroids? Anabolic steroids" is the familiar name for synthetic substances related to the male sex…
Ten Things you MUST do to have a Great Workout
The basic idea of a good warm-up is to walk that fine line between preparing yourself adequately for the intense work to come, without fatiguing yourself in the process. From my observations,…
Super Sets, the Good & the Bad
SUPERSETS: THE GOOD & THE BAD By:Craig Ballantyne CB ATHLETIC CONSULTING - For our purposes here, a superset is the completion of consecutive sets without a rest. Supersets can be consecutive…
Stretch & Grow
In almost every activity or sport, stretching has always been a typical way to "warm up" the body and get it ready for action. However, you do not have to be an elite athlete to reap the rewards. It…
Strength 101
Much has been written about the benefits of cardiovascular training. Until recently, however, little attention has been given to strength training, an important component of a balanced fitness…
Strategic Variable Training
Strategic Variable Training By: Mark Sherwood For 20 years I tried every weight training method I could get my hands on and for 20 years I failed to make progress. I was only able to make progress…
Steering Clear Of Strength Plateaus
Consider this: It's been a few months since you first started weight training and you're not seeing the same kind of results as you did at the beginning. Sound familiar? You may have hit a plateau in…
Staying Natural
The text below was taken from a post at Lift for Life Forums. The initial title of the thread was "Another reason to Stay Natural". This could be considered as Part 2 of another post titled…
Squat Tips
Since I've been writing articles for PL USA, I've received many letters from lifters looking for simple answers to their questions. After a while, some of the questions repeat themselves. Not all the…
Spice up your Workout!
Spice Up Your Workout! 9 Training Techniques to help you get the Most out of Your Workout! by Ryan Swan With Any Of These 9 Techniques It's always a challenge to keep your workouts exciting. One week…
Somatotypes - Understanding Your Bodytype
Understand Your Body Type and learn how to train and diet to maximise results. The three commonly recognized body types are Ectomorph, Mesomorph and Endomorph. This articles discusses diet and…
So you want to lose weight and Shape Up! (Part 3)
So you want to Lose Weight & Shape Up! (Part 3) Part 3 of a 3 part series on how to finally lose weight and get in the best shape of your life. by Elise Howard Overview: This is the 3rd and final…
So you want to lose weight and Shape Up! (Part 2)
So you want to Lose Weight & Shape Up! Part 2 of a 3 part series on how to finally lose weight and get in the best shape of your life. by Elise Howard Overview: So your serious about this fitness…
So you want to lose weight and Shape Up! (Part 1)
So you want to Lose Weight & Shape Up! Part 1 of a 3 part series on how to finally lose weight and get in the best shape of your life. by Elise Howard Overview: Many women who first venture onto a…
Smart Cardio for Strength, Mass & Fat Loss
Smart Cardio for Strength, Mass & Fat Loss By: Charles Staley If you're a typical guy who loves to lift big weights, but considers anything over 3 reps to be "endurance" training, you might not be…
Shock Your Muscles to Stimulate New Growth
"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. You may have heard of the saying,…
Shut up and Grow
Are You Overtraining? You're a warrior, you've paid your dues. Others have come and gone and yet you've remained, pumping furiously. Countless nights in irons cold embrace, unbreakable. You have been…
Shoulders: Strategies for renewed growth
Shoulders: Strategies for renewed growth By Chris Fernandez http://www.athleticnutrition.com Part 3:Shoulders: Strategies for renewed growth As with the previous article, I first want to review some…
S.H.I.T. Training
If you're anything like nearly all seasoned lifters, then you're probably always searching for a better way to produce the most gains in the least amount of time as possible. I too, am guilty of this…
Resistance Training vs Weight Training
"By focusing on the body’s position throughout the exercise, by adhering to form over simply moving weight,,,, a higher quality of muscular development can be attained in a shorter time than through…
Recovering from Shoulder Bursitis and Tendonitis
If you are self proclaimed to be a true bodybuilder or powerlifter, then you will have experienced some sort of shoulder problem or injury. They can be chronic and debilitating if not taken care of.…
Pyramid Training
Pyramid Power Building a Firm Foundation By Kerry Dulin The ancient Egyptians were on to something. Starting with solid foundation consisting of multiple and precisely engineered stones layered…
Posing Rounds
Prejudging Each contestant is evaluated at prejudging in three different rounds. They include 3 rounds. Rounds "1" and "2" have sometimes been interchanged in more recent competitions. Round 1…
Peak Week - It has to be Perfect!!
"I could fill a book with the quotes I hear at contests from competitors who placed from second to last in their class. There are many versions, but just one quote. I’ll paraphrase: “I screwed up my…
Periodization Training for Bodybuilders - Part 2
Periodization Training for Bodybuilders - Part 2 - by Keats Snideman Click Here for Part 1 Are you interested in long term results and effectiveness in your training? Then you better have at least a…
Periodization Training for Bodybuilders - Part 1
Periodization Training for Bodybuilders - Part 1 - by Keats Snideman Click Here for Part 2 Are you interested in long term results and effectiveness in your training? Then you better have at least a…
Negative Reinforcement
Negative Reinforcement - Common Mistakes Bodybuilders Make by Derek Charlebois I always say, "If I knew what I know now when I started lifting, I'd be huge!" I'm sure everyone says that, but it would…
My Powerlifting Philosophy
"The thing about my philosophy is that it’s dead simple but doesn’t go 100% along with what you read in the magazines. That’s because its for 100% NATURAL lifters. And I swear by it." A member of the…
My Modified HIT Training Program
In the following article, I will share with you how I modified the current HIT style of training to make it my own "Subjecting your muscles to stress that they are used to or have already overcome is…
Maximum Muscle - Part 2
"To understand how to eat, you need to understand the five major nutritional elements that are significant in building muscle and minimizing fat: calories, protein, carbohydrates, fats, and water.…
Maximum Muscle - Bodybuilding Program
"I AM PROMISING YOU RIGHT NOW THAT IF YOU FOLLOW THIS ARTICLE TO A TEE, YOU WILL BUILD MUSCLE AND GET LEAN IN THE SHORTEST TIME POSSIBLE - GUARANTEED!!!" Are you frustrated with busting your butt in…
Joint Troubles
"Joint Troubles" One of the most common problems faced by strength training athletes is joint pain. "Oh my shoulder is killing me" or "my knee has been bothering me for months" or "I have been living…
It's in your Blood - Testing for optimum hormone levels
"It's in Your Blood" A down and dirty primer and intro to understanding the value of regular blood work with some strategies and pointers for optimizing hormones and other things that negatively or…
It’s almost Summer, do you know where your Abs are?
Abs are sexy. I know it and you know it. If this were not the case then you would not see well defined abs on the cover of almost all fitness magazines and advertisements. Every one of them is trying…
Interval Training and what makes a Serious Athlete
Do you know what Intervals are or the basics of HIT Training? Learn about them in this article. by Rich Butkevic During an interview Steve Ilg, one of my favorite fitness trainers, was asked what…
Bodybuilding Supplements for Growth
By: Hugo Rivera Discount Bodybuilding Supplements page When it comes to gaining muscle, most people think that supplements are the most important part of the equation. However, this could not be any…
Intensity - Are you training with enough?
You've heard it once and you've heard it again, INTENSITY is crucial in bodybuilding success. Now while all avid gym goers believe that their training intensity is good enough, I can almost assure…
Important Competition Factors
In this articke I will provide some pointers to consider or maybe even use to your advantage while preparing for a bodybuilding event. Some of the "pointers" I am about to discuss have been passed on…
How to Shape your Butt
"Gluteal flexing can be done anytime, anywhere you are not concerned about the practice being noticed. Simply learn how to tighten and release the muscles of your gluteus maximus." All exercise…
How to add 40 lbs to your Bench Press in as little as 21 days!
Note to reader:This is a very specific training program that must be complemented with proper rest and adequate nutrition. As with any fitness program, do not attempt this routine if you are not…
How Much Ya Bench? Increase it NOW!
How Much Ya Bench?Charles Staley, B.Sc., MSSDirector/CEOwww.EDTSecrets.comThe bench press has achieved almost cult status, reaching even into popular culture. It wasn’t always this way— prior to the…
Home Gyms, Five steps toward getting the most out of your Home Gym Equipment
How to get the most from your home gym equipment! Home Gyms. Ever see someone with a good physique who got it by working out on a home gym? I have. I’ve even competed against people who became…
Hey, where's your Internal Weightlifting Belt?
HEY! WHERE'S YOUR INTERNAL WEIGHT BELT? Think of your body as an algebraic equation. Both sides must equal each other to solve the problem. Unfortunately our bodies are not as balanced as a…
Getting in Contest Shape - part 1
There are many things you will need to do when preparing for a show. So how do you get prepared for something like competition? Learn right here what your main focus needs to be, especially with…
Fitness Fortitude
Sometimes it seems like proper diet and training is only something that athletes can follow. Time seems to be one of the biggest factors affecting our population's lifestyle. While there's something…
Exercise Can Help Control Stress
Exercise can Help to Control Stress How it works People who exercise regularly will tell you they feel better. Some will say it's because chemicals called neurotransmitters, produced in the brain,…
Everything you need to know about Protein
New Page 3 "Protein is arguably the most important nutrient for your body." Find out what you need to know about protein in the article by bodybuilder Ryan Swan. Protein intake is a topic I get…
Eating Intelligently for Mass
Eating Intelligently for Mass If you want to be big, you have to eat big. This is one of the absolute truths of bodybuilding. To be big, you MUST eat big! End of story! No ifs, ands or buts about it…
Eating for Mass
Eating for Mass The Bodybuilders Guide to Lean Muscle Mass! My off-season diet used to include, eating everything I wanted whenever I wanted. I had read in various writings this was the way to go.…
Dynamic Strength Training
The goals of this program are several. We want to induce muscle growth in order to get bigger, increase overall strength to enhance performance, and stimulate muscle creation; the creation of…
Dynamic Leg Training - In spite of Injury
Dynamic Leg Training In Spite of Injury. By Thavius J. Nelson What to do when knee injury plagues your training "The beauty of leg training is that it gives the body a fuller look and puts you far…
Dr. Joe "The Diet Doctor"
It seems like everyone who has competed once or twice is willing to tell you how to come in ripped on contest day. Dr. Joe Klemczewski is a WNBF Pro and has graduate degrees in health and nutrition.…
Double Your Results - The Quads
Training Quads for Maximum Size, Strength and Definition takes a lot of hard work. Learn how to get the most from your leg training program and develop massive quads with the Double Your Results…
Double Your Results - The Arms
Double Your Results by Varying Your Workouts The Arms by Jon Huston Biceps and triceps are the primary muscles making up the larger portion of your arms. These are the muscles put on display during…
Damian Osgood Benches 480 at only 162 lbs
CRITICAL BENCH: CAN YOU TELL US ABOUT YOURSELF? OSGOOD: I'm 5'2", 165lbs, 19 y/o, born 02-29-84; I have been powerlifting for 5 years. I work as a security office at Franklin Memorial Hospital. I live…
Cycle your Training Program
Ever since I started weight training, I have always read that in order to stimulate the most muscle growth one should go heavy. Well, I've learned that after three years of training, one should cycle…
Cycling Supplements for Maximum Effect
If you have taken creatine, thermogenics, or any other supplement non-stop for the past year or so, raise your hand? If you're a serious lifter and you're not raising your hand, then you shame on…
Cycling Carbs to Maximize Fat Loss
Cycling Carbs to Maximize Fat Loss by Phano Paul Som One very effective way to maximize fat loss is through a method called carbohydrate cycling. If you've hit a plateau in your quest for fat loss…
Crash Course
Preparing for a bodybuilding competition is perhaps the most difficult task a bodybuilder will undertake. The 12 or 13 week "pre-contest" preparation is where one begins to put together all the…
Creatine
CREATINE My personal take on Creatine! Creatine is one of the few supplements that actually produces rapid results. When used properly you can expect a 5 to 7 lb weight increase within the 1st four…
Contest Preparation
The Final Touch in Pre-Contest Preparation Subject: Contest finishing touches? Thomas Incledon, MS, RD, LD, LN, CSCS, NSCA-CPT Question: I have a question about getting ready for a contest. All I've…
Core Strength - R to the Core
Core Strength (R to the Core) by Dave Parise C.P.T. We live in a mechanized society, sitting all day bent over or standing, leaning forward with our backs rounded. This poor posture creates muscular…
Combining HIT & Volume Training
Merging HIT and Volume Training Applying HIT and Volume Training to your Workouts (HIT = High Intensity Training) "The idea for this article came from my personal workouts that I've been doing since…
Classic Gym Mistakes
The Classic Things You Will Do To "Shoot Yourself In The Foot" By Coach Charles Staley, B.Sc., MSS Director, www.EDTSecrets.com Editor’s Note: Anyone who trains seriously should print this article…
Cardiovascular Training for Bodybuilders
Endurance, A.K.A. cardiovascular training, improves the heart's ability to pump blood and increases oxygen uptake into cells. A "fit" person can also lose more fat at rest and during exercise than an…
Calf Training for Maximum Results
Maximum Results For Calf Training By Matt Shepley Calves seem to be a lagging body part for more than a fair share of weight trainers. Genetics can hand out a great set of calves, but for most,…
Burn Out Sets
That which doesn't kill me! Working out with Intensity There is an old axiom in bodybuilding that says that "strength equals size". In other words, as your strength increases there will be a…
Bulking for Endomorphs
When a bodybuilder consumes a hypercaloric diet, their goal is not just to gain weight, which could be both fat and lean mass, but rather to gain LEAN MASS. The strategies outlined here will help…
Building an Extraordinary Back
Building an Extraordinary Back By Phano Paul Som The back is the centerpiece of your physique. It defines your symmetry. An effective lat spread can give you the appearance of wings. But too often,…
Bodyweight Exercise vs Free Weights vs Machines
Bodyweight Exercise vs. Free Weights vs. Machines By Tamir Katz of TBK Fitness In this article, I am going to be discussing the merits and drawbacks of exercising with free weights, including…
The Bodybuilding Diet of a Professional Bodybuilder
My Bodybuilding Diet Philosophy By: Delbert Hickman Many times I have asked various people advice on bodybuilding. Many times I have been given advice on bodybuilding when not asked for. The fact…
Bodybuilding by the Numbers
Bodybuilding by the Numbers By Delbert Hickman Counting, counting, and more counting. It seems to never end. Tracking the number of grams in this, the number of calories in that is a meticulous, time…
German Volume Kettlebell Training - (GVT)
Blast Your Mass With German Volume Kettlebell Training By Mike Mahler I learned about German Volume Training (GVT) from top strength coach Charles Poliquin several years ago. Coach Poliquin stated…
Bigger Biceps for Beginners
Bigger Biceps for Beginners Ever notice someone with a great physique in a crowded store or walking down a busy sidewalk. People notice. Heads turn in attention as people look on with admiring…
How to increase your bench press
BACK UP YOUR BENCH How to increase your bench press By: Doug Daniels (Doug's Power Page) I would be pretty safe assuming that everybody out there would like to add to his or her bench press. The…
Behind every Big "X", is a Strong "Y"
“Behind every big X is a strong Y” by Kevin Parker OK boys & girls, today we’re going to solve for X & Y! Ready? Here we go! *Behind every big squat are strong hip & groin muscles. Some of the best…
The Beginners Guide to Natural Bodybuilding
The Beginners Guide to Natural Bodybuilding, a comprehensive introduction to Natural Bodybuilding by successful Natural Bodybuilder Ivan Blazquez Most men cringe at the thought of being on stage at a…
Condense Time And Get Bigger Faster
Condense Time and Become Condense Time And Get Bigger And Stronger Faster! By Mike Mahler (Originally Published in Hardcore Muscle Magazine) When I was in the sales world, I realized real fast that I…
Advanced Workout Techniques
When you begin the transition from beginner to advanced, you will need to incorporate some advanced training techniques.
Abdoninal Truth
ABDOMINALS - The Truth on How to Achieve a Toned Tummy and Slim Waistline It often seems like the hardest thing in the world to do: "Reducing your waistline and toning your abdominals". People all…
Accelerate Your Goals with SPEED, by Maria Kang
"I am not prescribing a "new way of losing weight," instead; I'm promoting a new way of programming your success. Besides evaluating your internal psychology that moves you into action, you absolutely…
A Day in the Life of Competitive Bodybuilder
A Day in the Life of Competitive Bodybuilder, Yumon Eaton A typical day for me eight weeks out from a bodybuilding contest isn’t much different than any other day during my off – season. Things do,…
A Basic Course in Bodybuilding Nutrition
A Basic Course in Bodybuilding Nutrition: No experienced competitor leaves this to chance. If you really want to know the "Secret" to success as a natural athlete - Start Here By Roger Riedinger…
5 Tips to design an effective sprint program
How to Design an Effective Sprint Program that Works for You! By Keats Snideman . Every week I receive dozens of emails asking how an athlete can dramatically improve his or her sprinting speed. The…
39 Year Old Lifter Wants to Get Back in Shape
THE NATURAL COMPETITOR 39 Year Old Lifter Wants to Get Back in Shape By Brian Wiefering www.wiefit.com No Nonsense Newsletter Volume 14 # issue 1 Q: Brian, I’m 39, trained with weights for sports in…
12 Week Contest Prep
12 Week Contest Prep by Jon Huston Over the past year or so I've been writing articles and have gotten hundreds of responses from my articles. What I would like to do, to give back to those of you…
Learn about Interval Training
Do you know what Intervals are or the basics of HIT Training? Learn about them in this article.
Building a Better Chest
Steps toward building a champion chest By Jon Huston The chest is perhaps the most widely sought after aspect of the human physique. It is the part that even the skinny-legged guys on the beach stick…
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