movements

Alex Roberts Build the Best Dumbbell Only Workout and Make Serious Gains The concept of simplicity many times is forgotten. In a world of caramel, white mocha, chocolate chip frappucinos with 2 extra shots of espresso - shaken, not stirred - you will be lucky to find a simple black coffee option...

Alex Roberts The ABCs of Building a Rock Solid Training Program There are more than a few options out there to choose from when it comes to training programs and methodologies. You can hop onto the internet and find dozens of plug and play programs that are sound and can produce great results...

Marc Lobliner End Knee and Low Back Pain - Avoid These 2 Exercises In my quest to obtain a bodybuilding pro card, I spent years focusing on the isolation of each muscle group. I was putting as much stress and overload as possible on my muscles, but it was tearing up my body. My knees hurt. I...

Ryan Rodal 5 Best Back Exercises for Lifters Dealing With Lower Back Pain Having a strong back is one of the keys to any great physique. Think back to the best bodybuilders of all-time and you will find one common trend: a wide back with a thin waist, resulting in the classical V-taper look...

Ryan Rodal The 10 Best Machines for Building Muscle Mass Gym machines have received a bad reputation. They are often considered to be less effective; a sub-par choice compared to compound exercises and free weights. However, machines can - in fact - be used to build muscle. There is a time and...

Ryan Rodal The 10 Best Machines for Building Muscle Mass Gym machines have received a bad reputation. They are often considered to be less effective; a sub-par choice compared to compound exercises and free weights. However, machines can - in fact - be used to build muscle. There is a time and...

The Ultimate Guide for the Banged-Up Lifter Joints hurt? Banged up from years of lifting? Keep training but add a few of these healing techniques to your workouts. Most training articles are all about getting strong, staying strong, and preventing injuries. That implies that most people are...

When it comes to maximizing your performance in the gym, there’s a strategy that can take your training to the next level: priming. Priming involves super setting activation drills and explosive movements before your main lifts, tapping into the powerful concept of Post-Activation Potentiation...

Almost Everyone Does It Wrong People who want to get lean almost always do exactly the opposite of what they should be doing. Here's the counterintuitive truth. Acquiring the physique you crave will likely, at some point, require a fat loss phase. Sadly, a lot of people actually end up...

It's Time to Chase Some Better Movements Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are. For years, lifters have treated the "big 3" lifts – squat, deadlift, and bench press – as if they're sacred...

HERE'S WHAT YOU NEED TO KNOW... Training for an extreme endurance event requires you to throw away all hopes of orthopedic health. Nearly 90% of triathletes are "broken" in one way or another. But some weight training could fix that. Triathletes must master a few key movements to stay healthy...

You're going to make mistakes. There isn't a lifter on the planet who hasn't. You'll make mistakes with your form, your programming, and even your outlook. The key to getting better is to learn from your mistakes. Better yet, learn from those who have screwed up before you, so you don't have to...

In the golden age of bodybuilding, magazines were keen to report on the training programs of the most acclaimed champions. Idols such as Arnold Schwarzenegger, Franco Columbu, and Dave Draper often had their success attributed to their exceedingly high training volume. Arnold himself attested...

Injuries are the worst thing one would have to deal with in the gym, and working around any number of tweaks and tears can be nerve wracking. Notably, the lower back is one of the regions of the body that’s most prone to injury due to lifting, making it one of the most common areas to sideline a...

Q: When putting together your scheme of exercises for a muscle group on a given day, what are some of the things you consider? A: Interesting question and one that should be asked or thought about more often. One thing I never do is head to the gym without a solid game plan in mind. In fact, I...

The other day I got a Facebook message from a young man in India, asking me how to improve his upper chest. I clicked to his page to see what he looked like, and as is the case with many of the would-be bodybuilders who contact me from India and Pakistan, he appeared to be about 120 to 140...

Shelley Hennig is steaming up television screens all around the world with her star turn in Netflix’s hit series Obliterated, but in order to get into insane shape and look stunning sans-clothing, Hennig knew that that she would need to give her all to the process of sculpting her physique...

Most guys want a big chest, a wide back, and defined arms. Some fall short. Why? They add too much "fluff" to their workouts. If you're natural and dedicate more than half of your exercises to isolation movements like chest flyes, curls, or tricep extensions, you're doing a lot of extra work...

Do you want huge biceps like Kevin Levrone? Ofcourse you do! Read on for some great information on building massive biceps! Building Massive BicepsBy Damon Hayhow It sounds strange but big, muscular arms seem to be the male equivalent to females' breasts. If you have a big set (of arms)...

Strength Training Basics Defining Your Goals Before you pick a program and set up a solid eating plan, it’s important to define your goals. Take a minute to think about your long term goals, and write them down. Try to make goals realistic but challenging. A 400 pound bench press might be...