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  1. 01dragonslayer

    How to Blast Your Chest into New Growth!

    So I’m going to let you in on a little workout I’ve come up with which has given me astounding results over the past month or so. It’s so effective that I almost don’t even want to let this cat out of the bag, it’s like my secret little chest workout. Forget everything you’ve read or heard...
  2. 01dragonslayer

    10 Lightweight/Bodyweight Exercises That Will Kick Your Ass!

    1. The DB fly-pullover-press. I'm not sure what you'd call these, but an old school friend of mine showed me these one time when we were both prepping for a competition. It's an exercise that is geared towards chest/serratus tie-in. What you want to do is grab a light pair of dumbbells you can...
  3. EG News

    The One-Month, Machine-Only Chest Plan

    We use machines to build things every day. Machines build cars; they build roads; they build computers; they build robots. So why not build your body with machines? Ask a dozen trend-following “New Age” trainers this question, and about 10 of them will respond emphatically, “Because machines...
  4. EG News

    Fine-Tune Your Biceps in 4 Weeks

    Of all the adjectives that describe your biceps, neglected probably isn’t one of them. Seriously, asking you to avoid training arms this week would be like asking the planet to stop spinning. As a group, bodybuilders typically give more attention to arms than any other body part, save for chest...
  5. EG News

    Back Attack: The Barbell Row

    Just as the bench press is the king of chest exercises, the barbell row is ruler of its domain for the lats and traps. With most other lat exercises you don’t directly fight gravity — a pulley eases the struggle on cable exercises. But with the barbell row, you can really load up on the weight...
  6. EG News

    The Skull Crusher Variation You Didn't Know Your Workout Needed

    Ian Spanier / M+F Magazine We’re not going to pretend like dragging a bench over to a cable pulley, setting the cable to low, and attaching a bar isn’t a pain—but, man, is it worth it. Compared with a standard barbell, which is heavy at the bottom and lighter when your arms are locked out, a...
  7. EG News

    Brandon Curry Pulled A Cable Machine Onto Himself While Training

    Chris Nicoll / M+F Magazine Earlier this week, Mr. Olympia contender Brandon Curry nearly got crushed by a cable machine during a set of overhead triceps extensions. According to Curry, he was lifting the entire stack and, due to how far away he was standing, pulled the stack too high and...
  8. EG News

    How to scale a wall like an obstacle course pro

    Viktor Drachev / Getty You’re standing in the mud, staring up at the edge of a wall that’s eight feet high. If you want to finish the race, you’ll need to grab it and pull yourself up and over. But how? According to Ian Adamson, a veteran adventure racer, there’s good and bad news...
  9. EG News

    Get armed for battle

    Chris Lund “THE BEST” IS A REMARKABLY FLUID CONCEPT. Debates rage in all corners of art and popular culture. What constitutes the best movie in a given year? Or TV show, or song? So when a magazine like ours tells you they’re going to give you a listing of the “very best” biceps exercises, we...
  10. EG News

    Quick and dirty cable arm workout

    Per Bernal William Bonac’s simple recipe for building bigger, more chiseled biceps and triceps: PREFERRED REP RANGE: 12 to 16 reps. TRAINING FREQUENCY: Biceps and triceps each trained once a week in the off-season (triceps trained with back, biceps paired with chest) and typically twice...
  11. EG News

    Mass-making machines

    morgan-aste.jpg Per Bernal Please allow me to put this particular discussion to bed here and now, because the truth is that both free weights and machines have their advantages and disadvantages, pros and cons. In fact, the strengths of one can often be said to be the weaknesses of the...
  12. EG News

    Go one-sided

    one-arm4.jpg Per Bernal Your mom might be nagging you to pair up for good, but sometimes it’s best to stay single. So it is in the gym, where it can be highly effective to place all your focus on one side and none on the other. In fact, it’s such a positive that you should include at least...
  13. EG News

    7 colossal cable moves

    Per Bernal As you’d expect, building huge arms requires a solid foundation of free-weight exercises over the course of years, including moves like close-grip bench presses, dips, and French presses, as well as barbell, dumbbell, and preacher curls. Yet Elssbiay—guided by his trainer, Ahmad...
  14. EG News

    Machine-made pecs

    Pavel Ythjall THINK YOU CAN’T BUILD MAJOR MASS WITH MACHINES? THINK AGAIN. THESE FOUR-WEEK MACHINE-ONLY CHEST ROUTINES COULD BE THE SHOCK TREATMENT YOUR PECS NEED TO GROW. We use machines to build things every day. Machines build cars; they build roads; they build computers; they build robots...
  15. EG News

    Menacing Arms

    dennis-james-arms.jpg Photos by Ian Spanier “I pyramid up on each exercise. For the first set, I’ll do 12, then 10, then the last set I’ll pick a weight with which I’ll probably only be able to get eight. I train by myself most of the time, so I just go to the point where I feel there’s no...
  16. EG News

    Brick Wall Abdominals

    QUESTION Merlin, I have a question about abs. Even though I have gotten my body fat as low as about 4%, I fail to display “contest winning” abs. They look pretty good when I ex them but kind of disappear when relaxed. How does one go about creating abdominals that look like bricks? ANSWER...
  17. F.I.S.T.

    Trump says Charter to invest $25 bln in U.S., hire 20,000 workers

    Trump says Charter to invest $25 bln in U.S., hire 20,000 workers March 24, 2017, 11:17:00 AM EDT By Reuters (Reuters) - U.S. President Donald Trump on Friday touted Charter Communications Inc's <CHTR.O> decision to invest $25 billion in the United States and its previously disclosed plan...
  18. Daredevil

    Internet connection speeds

    Are any of y'all getting the connection download & upload speed your promised via your internet provider? Mine says 200 mbps download & 20 mbps upload. I'm barely getting 20/18. Just curious. I feel internet companies are very deceiving.
  19. F.I.S.T.

    Rising Star: Taylor Vertucci

    Rising Star: Taylor Vertucci Quick Stats: Age: 20 Height: 4’10” – 147 cm Weight: 97 lbs – 44 kg How did you get started with fitness/bodybuilding? I was underweight and I had stopped eating and became very unhappy with myself. I entered my first bikini competition ‘thinking’...
  20. J

    Splurgen Pre-Mid-Post cycle log

    This place looks a little lonely, so I'm going to copy my log over here too. Right now it's pre-cycle, I may not log every single workout from now to the end of cycle, but to get at least a full week or two's numbers down, so I have a good basis of comparison once I'm "ON". 11/11/2012 I'll...
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