dumbbell

[Unable to locally host - Direct Link 4 Security]:https://cdn-ami-drupal.heartyhosting.com/sites/muscleandfitness.com/files/styles/full_node_image_1090x614/public/media/1109-banded-floor-press.jpg?itok=g-QPFgkW&timestamp=1542644849 Marius Bugge The bands versus dumbbells debate is ongoing, with...

Tri Tip #1 I wasn’t blessed with the greatest genetics for triceps, but I learned to work with my body structure. You have to be open-minded with the exercises you choose. I learned very early that skull-crushers (lying triceps extensions) weren’t the only exercise for tris, contrary to what a...

Per Bernal Jeremy Buendia’s physique is the standard-bearer in the IFBB Pro League men’s physique division. The California native has earned the nascent sport’s top prize—the Men’s Physique Olympia crown—four years running. Even more surprising is what he admits about his first three titles...

If you're going to be competitive in the IFBB Pro League, then you need to understand the principles of nutrition. Universal athlete and 212 bodybuilder Chris Tuttle hasn’t just mastered nutrition as an athlete, he’s made it his profession. “The importance of nutrition became evident in my life...

The debate about the greatest bodybuilder to never win the Mr. Olympia rages on, with Flex Wheeler and Kevin Levrone the elite of many candidates. But when it comes to the best bodybuilder to never win the Mr. Olympia or Arnold Classic, there’s no argument. Chris Cormier wasn’t just a perennial...

QUESTION Coach Merlin, I have read in articles and seen in videos that you generally recommend training most muscle groups once per week, except in the case of a lagging area, where you suggest one full workout and one “mini” workout. Can you provide an example of how you might set this up if...

Per Bernal Sports have shown time and time again that a punch in the mouth can serve as the ultimate wake-up call, helping you return to the fray stronger than ever. It rattles you out of complacency and refocuses your efforts. And it's an apt lesson for the gym. Consider the shoulders. Made...

Pavel Ythjall Previously, I gave you the first installment of my fat-loss superfeature. Nutrition plays an absolutely pivotal role in maximizing changes in body composition; however, so does training. In this second part, I’m going to show you how to maximize fat loss through training in the...

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...

Per Bernal If you are reading this now, I hope you have already read Part 1 of this series and successfully absorbed/processed all the information presented. In Part 2 we will simply be building on the foundation program (Weeks 12 to 9) so that progress is continuous and progressive. The goal...

Roy Callender may be history’s most underrated bodybuilder. Although virtually uncelebrated today, he won four pro shows and thrice finished in the Mr. Olympia top five. Let’s focus on the Olympias. As a 38-year-old rookie in 1978, he placed an eye-opening third. In the controversial 1982 O, he...

Most guys at the gym tend to train the muscle groups they can see when they look in the mirror: Chest, shoulders, and arms. However, the one part of the body that cannot be overlooked (both literally and figuratively) is the upper back. It has been said countless times that most bodybuilding...

Ali versus Frazier, Batman versus the Joker, Apple versus Samsung— fierce rivalries bring out the best in both combatants. And sometimes antagonists can join together to double their effectiveness. Think Magic Johnson and Larry Bird on the Dream Team. Your physique is an amalgamation of...

While traveling, it is very important to have a pre-planned attack for training. If 212 Olympia champ and Y3T athlete Flex Lewis can keep on top of his workouts while traveling the world each year during his prep, so can you! PLAN AHEAD Find out where the gyms are at the destination you’re...

The obliques are a critical component of the abdominal muscle group. A great exercise for developing the obliques is side bends with a dumbbell. To perform this exercise, stand with feet a little less than shoulder- width apart. Hold a dumbbell in your right hand at your side with palm facing...

A strong symmetrical set of shoulders play a crucial role onstage by helping to create the illusion of a smaller waist and enhance the coveted V-taper. Offstage, broad shoulders create a more commanding presence and are recruited for virtually every upper-body compound movement. Overdevelopment...

We asked Roelly Winklaar to take us through a normal delt routine and explain the rationale behind the exercises he chose. First, some basic anatomy: The deltoids are comprised of three parts: anterior (front), medial (middle), and posterior (rear). Winklaar works all three to achieve that full...

Benefits of a Unilateral Routine Sean Concannon Unilateral training is a unique approach to weight training where exercises are done with one arm. You commonly see this with bicep and tricep training or other smaller muscles. But have you ever attempted this type of training with the bigger...

It's all in the title of the thread. Not asking you which one is the best but which one you like doing. Mine are Chest -- vertical chest press Back -- seated rows Biceps -- spider curls Triceps -- weighted dips Shoulders -- kettlebell swings Traps -- barbell shrugs Calves -- seated...

WBFF Pro Ashley Nocera Quick Stats: Age: 20 Height: 5’0’’ – 152 cm Weight: 108 lbs. – 49 kg How did you get started? I was always active as a child. I started swimming at the age of 4 and eventually swam competitively for over 10 years, but I never focused on my diet. I ate...