dumbbell

If we had a dollar for every well-intentioned person who’s centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat. This “I’m trying to lose weight, so I’m just doing cardio” attitude has become widespread, as people...

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Target your triceps with laser focus with these pro tips to improve your dumbbell overhead extensions. The dumbbell overhead triceps extension is one of the most popular lifts to strengthen and build muscle in your triceps. Unfortunately, most people have trouble isolating the triceps and the...

Make your dumbbell lateral raises safer and more effective. The dumbbell lateral raise is a favorite exercise for building strong, muscular shoulders, but this simple move can have serious consequences if you perform it incorrectly. Dr. Jim Stoppani explains how to properly perform dumbbell...

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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...