reps

When most lifters think about building a bigger back, they picture a wider lat spread. That’s great, but if you want to develop a back that commands respect and keeps you dominating, you must also focus on the upper back. The upper back is critical for strength and longevity in training...

Regan Grimes is hoping to get on the road to the 2025 Mr Olympia contest by putting in a strong performance at the New York Pro and in a recent Instagram post, the Canadian bodybuilder shared his current chest and shoulder workout. Try it for yourself. “My current chest and shoulders workout as...

Burak King is heading to the 2025 Pittsburgh Pro with a detailed prep that includes input from the iconic Kai Greene. Here, the Turkish men’s physique competitor shares a shoulder workout that specifically focuses on his deltoids. Burak King made a life-changing decision three years ago when he...

Bolder shoulders don’t just look impressive; they’re the foundation of upper-body strength. Whether you want to fill out your T-shirts, boost your pressing performance, or prevent shoulder injuries, direct shoulder training is non-negotiable. Dumbbells and shoulders go together like peanut...

Newly anointed IFBB Pro, Sam Sulek recently shared an off-season leg workout mixing control and intensity and for those wondering how the social media star taxes his upper body and grows such huge arms, the big man was back this week to demonstrate an epic arm day that illustrates the same...

If you want to drive farther, stay consistent through 18 holes, and avoid nagging injuries, it’s time to take your golf fitness beyond the range and into the weightroom. Golf may appear fluid and effortless on the surface, but the swing is an explosive, high-velocity movement that demands...

If you want to hit the ball farther, you need more than just a new driver, you need to train like a golfer. As a former NCAA Division I Men’s Golf Sports Performance Coach and someone who continues to work with competitive and recreational golfers in the private sector, I’ve seen firsthand how...

The glute ham raise is an excellent exercise for the glutes, hamstrings, and lower back, often overlooked in strength circles. The beauty of the GHR lies in its extended eccentric contraction and isometric contraction, a double whammy of muscle-building tension. Best of all, there are plenty of...

Newly anointed IFBB Pro and social media megastar, Sam Sulek is making the most of his off-season by going seriously heavy with his off-season leg day workouts, but he is also learning about control, as he explained in a recent YouTube vide0. “I’m gonna wreck hamstrings with as little mercy as...

All you need is one dumbbell and a hefty amount of mental fortitude. High-rep finisher sets have their place in bodybuilding. And they're not just for building mental toughness. They also create metabolic stress (the pump) which is one of the primary drivers of muscle growth. Just finish off...

As I explain in my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger, the best way to develop any muscle, including the side delts, is to train it in different ways, from different directions, and at different angles. Here’s a side delt workout that does just...

What up guys, was curious if any of you have ever used major high volume and low weight programs. Like 200 to 300 reps without stopping. Ive been reading alot about it and was curious if any of you have done it and what your results were

Jason Huh roared onto the bodybuilding scene in 2004, winning the NPC Teenage Nationals as a light-heavyweight and earning a FLEX article. Six years later, when he’d transformed himself into a 256-pound super-heavyweight (at 5'9"), he overpowered the eld at the 2010 USA Championships and hauled...

If you’ve been reading my articles and columns over the past 15 years, you are well aware that I believe very firmly in exposing each muscle to a very wide range of reps (but more specifically “tension times”), from as few as four all the way up to 50 or more (in a single set). This is the only...

QUESTION Pro bodybuilders talk about adding “quality muscle.” Is that basically mass and definition, or is it something more? ANSWER Adding “quality muscle” to your frame is the result of the consummate art of combining mass and definition. It’s a rare and difficult accomplishment. You...

QUESTION I’m doing nine to 12 sets of 25-30 reps in my calf workouts, split between standing and seated raises, with no real results. How did you get such great development in your calves? ANSWER I never cease to be amazed at the number of bodybuilders I’ve encountered who seem to think...

Photos by Per Bernal Where I'm from, wearing pink posing trunks and flexing will get you beat down, Nathan De Asha says, laughing. “But my friends talked me into it by telling me about the girls who hung around the sport.” De Asha relates his origin story in a thick Scouse accent, every bit...

Found this one a long time ago and have seen it utilized many times with success.This is of course only one workout and doesnt include many of the popular choices of exercises but its always about changing things up. Back Workout For The Ladies Wide Grip Pull...