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Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press. My most successful bench-pressing phase involved doing band work between sets. I’d been experimenting with various types of band-only exercises for the back – slow...

HERE'S WHAT YOU NEED TO KNOW... You need to be strong enough to do 20 pull-ups in order to master the one-arm pull-up. Also, don't be too fat. Practice a one-arm hang after your regular workouts. Work up to dead hangs with each arm for 30 seconds. Progress to one-arm lat-ups. Elevate your body...

To continually make progress, you must develop a set of training principles that keep you moving forward. The number of principles that make up a sound training program are few. Here's what they are and how to apply them to your own goals in the gym. 1 Set the right goal to begin with. It needs...

HERE'S WHAT YOU NEED TO KNOW... Some people spend so much time doing fancy warm-ups they forget to lift something heavy and break a sweat. Start a program and finish it. Stop program hopping. The basics are going to get you there the fastest. Squat deep, bench without the butt leaving the...

A TWO-PART PUSH-UP CHALLENGE If you're serious about building strong shoulders, pecs, and triceps, a solid foundation of push-ups sets you up for success. High-rep push-ups also strengthen connective tissues and help to bulletproof you against future injuries. Use this push-up challenge to make...

PROGRESSIVE OVERLOAD IS BULL Most lifters are familiar with the story of Milo, the father of progressive overload. If not, here's the elevator pitch: Milo was a wrestler wanna-be from some ancient Greek settlement in Southern Italy. He was on his way home one day when he walked by a newborn...

HERE'S WHAT YOU NEED TO KNOW... In order to maximize the size of your biceps peak and arm circumference, you can't overlook the brachialis. The brachialis literally pushes the biceps up as it gets bigger, making the biceps appear taller. The key to maximizing recruitment of the brachialis is to...

“Iron” Mike Tyson appears to be demonstrating some cast iron will as relates to his upcoming boxing match with Jake Paul. The heavyweight legend says that he is so serious about beating his significantly younger opponent that he is giving up two of his favorite pastimes in the run up to the big...

I put out a blog called The Daily Pump in which I discuss my workouts and other goings-on. I find it amusing when some people respond by telling me almost in a panic that I’m not training in the style they think I should be. It’s great that they’re genuinely concerned, and I appreciate it very...

The ultimate productivity hack is saying no. Not doing something will always be faster than doing it. This statement reminds me of the old computer programming saying, “Remember that there is no code faster than no code.” The same philosophy applies in other areas of life. For example, there...

I have to admit I love lists! I’m going to keep this short and sweet, no bullshit, straight keeping it real. What are 10 things you NEED to do to be at your best physically. In order for something to make the list I had to assume it was something you may not already be doing. I wanted to give...

Preparation and self improvement have helped Josh Holland earn the title of celebrity trainer. Maybe more important than creating a set of six-pack abs in six weeks, the self-described “self optimization coach” has earned the ’round-the-clock wellness trust of many of his long list of clients...

The next time you see someone using one of these training implements, do them a favor and shove them off. Here's why. TAGS TRAINING Despite what we've learned about the ridiculousness of most instability training for athletes, there isn't a training day that goes by when I don't see some yutz...

Are you new to lifting? Here's some advice you might not like, but you should definitely take to heart anyway, even if it hurts your feelings a little. 1 One Rep Maxes Aren't For You You have no business maxing out in the gym if you're a beginner. I don't care how strong you're feeling. Do your...

So 2 guys next to me benching walk away from their bench, dont strip or wipe it. I see them 15 minutes later and ask them if they are still using it they say 'no' I respond strip it and wipe it. Little fuckers actually listened! lol Whats so hard about picking up after yourself?!

The bodybuilding community mourns the loss of one of its legendary female bodybuilders who paved the way for others, Tonya Knight. Cardio was an event if it was going to be done outside. If she was doing her “serious” cardio, a typical session was on the stationary bike she had in her living...

My “Train Like Arnold” Challenge is coming down the home stretch. After a workout in the middle of week four of the Arnold Challenge, I decided to check my progress. In my mind, I had taken steps in the right direction, and I was getting stronger. My endurance was improving as well. After...

In case you missed the introductory article for this series, I’m one of the writers for Muscle & Fitness, and with Week 1 of “The Arnold Challenge” completed, here’s whats been happening. This challenge calls for me to train for one month in a very similar fashion as seven-time Mr. Olympia...

The Importance of Exercise Performance The other day, while I was finishing my workout, two veteran trainees, about 50-plus, approached me in the gym. These guys both had decent physiques, but they were not satisfied with their upper pec development. This, of course, is an all-too common...

Normally, when I’m asked to pen a tribute to someone, that someone is not in the kind of condition that would lend himself to ever know what I said about him. On the rare occasion though, the assignment comes down for a person not in such dire straights. This time it did; the bloke is just...